2. Jump in place for 3 minutes+squat with bare hands 1 minute;

3. Jump in place for 3 minutes+push-ups 1 minute;

4. Jump in place for 3 minutes+supine leg lift 1 minute;

5. Jump in place for 3 minutes+squat with bare hands 1 minute;

6. Jump in place for 3 minutes+plate support 1 minute;

7. Jump in place for 3 minutes+reverse flexion and extension push 1 minute;

8. Jump in place for 3 minutes+sit with your legs closed 1 minute;

9. Jump in place for 3 minutes+supine knees and hips 1 minute;

10, jumping in place for 3 minutes+supine knees and legs closed 1 min;

Try not to rest between 1 and 10, and it is best to finish 20 sets.