Monday

Running: jog for about 40 minutes (lose excess fat)

Tensile strength: leg press 15.

Kick 15 points

Kick the sandbag: Hold the bell and punch quickly (until exhausted)

Kick sandbags freely (15 points)

Shoulder training

1. Lift forward: back straight, abdomen in, elbows slightly bent, arms raised parallel to shoulders.

2. Dumbbells on both sides: spread your arms on both sides of your body, slightly forward, and lift them parallel to your shoulders.

3. Sit on the dumbbell: Sit on one side, hold the dumbbell shoulder-high with your palm forward, and push your elbows to both sides to make your arms reach the highest.

Note: There are 3 groups in each training exercise, each group 15 times.

Arm strength training

1. Squat and bend with one arm.

2. Twist the crowbar.

Note: There are 3 groups for each training exercise, 20 times for each group.

Closed on Tuesday

Wednesday

Running: jog for about 40 minutes (lose excess fat)

Tensile strength: leg press 15.

Kick 15 points

Kick the sandbag: Hold the bell and punch quickly (until exhausted)

Kick sandbags freely (15 points)

Back training

1. Bend down and lift the dumbbells on both sides: Bend down and lower the dumbbells on both arms to the foot area, and then lift the dumbbells to the chest side.

2. One-arm dumbbell

3. Shrugging: Stand with arms straight, hands shoulder width apart, lift dumbbells, and arms straight.

Note: There are 3 groups in each training exercise, each group 15 times.

Arm strength training

1. Squat and bend with one arm.

2. Twist the crowbar.

Note: There are 3 groups for each training exercise, 20 times for each group.

Closed on Thursdays.

The training on Friday and Monday is the same.

Rest on Saturday

The training on Sunday and Wednesday is the same.