Start from the supine position.

Bend your knees about 90 degrees.

Exhale when lifting forward, and touch your knees with your fingers.

Inhale when you lie down and return to your original position.

Repeat this action several times.

Step forward (thigh)

Keep your feet shoulder-width apart when standing.

Take a big step forward with your right foot, and then return to the standing position.

Take another big step forward with your left foot, and then return to the standing position.

Repeat this action several times.

Back stretch (lower back)

Lie on your back with your knees bent 90 degrees.

Lift your hips, push up your abdomen until your upper limbs are in line with your thighs, and exhale when you push up your abdomen.

Inhale when you lie down and return to your original position.

Repeat this action several times.

Lateral bending (waist side)

Knees must be bent sideways.

Straighten your elbow to one side.

Exhale on your side and inhale when you return to your standing position.

Straightening the elbow to the side every time is regarded as completing an action.

Repeat this action several times.

Side swing leg (outer thigh and hip)

Starting from the standing position, extend your hands horizontally outward, swing your right foot sideways, and then return to the standing position.

Swing your left foot sideways, then return to the standing position and repeat the above actions.

Repeat this action several times.

Pull-ups (upper back and biceps)

A stands with legs facing B, B lies on his back, and buckles his wrist with A..

Pull up hard until your elbow bends less than 60 degrees.

Exhale when pulling up and inhale when falling back to the ground.

B with higher ability can try to keep his body straight and his hips off the ground.

Repeat this action several times.