Objectives: Abdominal muscles, triceps, buttocks and quadriceps.

Action: Stand with your feet open and hip width apart. Knees are slightly bent, elbows and hips are bent at 90 degrees. The right foot lunges forward, and the upper body and arms turn to the right. Restore the upper body upright posture, and then lunge forward with your left foot. Do left and right feet 16 times.

2, jumping action

Target: Abdominal muscles, buttocks and legs.

Action: Stand with your feet open and hip width apart. Knees slightly bent, hands akimbo. Step forward with your right foot and lift your left knee to hip height. Then jump up with your right foot. When landing, put your feet together. Do left and right feet 16 times.

Step 3 throw the ball

Objectives: Arms, abdominal muscles, triceps, hips and legs.

Action: Stand with your feet open and hip width apart. The right elbow is bent at the ear side and the left arm is unfolded at the shoulder position. Pull your right leg out of lunge and swing your upper body to the right. Return to the posture of standing on your right foot and turn left. Stretch your right arm diagonally (like throwing a ball). Do 16 times in each direction.

4, lunge stretching action

Objectives: Shoulder, abdominal muscles, buttocks and quadriceps femoris.

Action: Stand with your feet open and hip width apart. Bend your knees slightly and put your arms at your sides. Lunge your left leg, bend your knees 90 degrees, and extend your arms to the ground. Suddenly withdraw your left leg and return to your original position. Put your arms above your head. Do it eight times, change legs, repeat.

Step 5 jump with your hands up

Target: arms, abdominal muscles, legs.

Action: Stand, open your feet, separate hip breadth, bend your knees slightly, and put your hands on your hips. Step out with your left foot and lift your right knee to hip height. Jump with your left foot and raise your arms above your head. When landing, put your feet together and put your hands on your hips. Repeat 20 times.

6. discus throwing action

Objectives: Arms, abdominal muscles, triceps, hips and legs.

Action: Stand with your feet shoulder width apart. Open your arms at your sides, shoulder height. The right foot leaves the right lunge and the upper body rotates to the right. Quickly shift the center of gravity to the left leg, bend your knees, take off with your left foot, and turn left. At the same time, the right arm is brought out from the chest (like throwing a discus). Repeat 10 times, switch sides, and do 10 times.

7. Jump lunge

Target: arms, abdominal muscles, buttocks and legs.

Action: Stand with your feet open and hip width apart. Bend your knees slightly and put your arms over your head. Lunge your left leg and bend your knees 90 degrees. Jump vertically and exchange legs in mid-air, so that when landing, it becomes a right lunge with the right leg in front. Repeat 12 times.

8, squat jump action

Target: arms, abdominal muscles, buttocks and legs.

Action: Stand with your feet open, shoulder-width apart, knees slightly bent, and hands at your sides. Squat down with your knees behind your thumb. Jump vertically with your arms above your head. When you land, you still squat and keep your arms above your head. Put your arms at your sides. Do 12 times.

9, take-off action

Objectives: Arms, abdominal muscles, triceps, hips and legs.

Action: Stand with your feet open, slightly wider than your shoulders. Cross your hands in front of your hips. Squat down with your knees behind your thumb. Move your arm slowly behind your back. Jump vertically and raise your arms above your head (like lifting a heavy mallet). When landing, return to the original position. Do 12 times.