The whole set (excluding stretching) takes 90min, which is very quiet! The total consumption is 35 1kcal, and a pair of dumbbells is 3kg for personal use.

It is suggested that dumbbells should not be overweight at first. The key is to do a good job in action standards, find the right position of force, and don't compensate!

Skip the stretching part first. After formal training, all parts will stretch together at last. You can add a set of trapezius stretching on Saturday.

I suggest we go directly in my order. If you don't want to do squats, you can skip 24 minutes before 3, do abdominal muscle training directly after 12 minutes, or just do 1 and 2. It is enough to practice the upper body, and the shoulders and back feel sore the next day.

Strength training is to be able to hold your temper, with a slow pace and no hurry!