① Alternate lunges 4* 15 times after reclining position.

② Push the barbell buttock 4* 16 times.

③ Self-weight single-leg gluteal bridge 4* 16 times.

4 4 * 20 lean forward in the morning.

⑤ Mussels are opened and closed for 4*20 times.

⑥ elastic belt bound the knee crab 4*20 times.

Tuesday: upper body shaping and firming training

① Kneeling push-ups 4* 16 times.

② elastic belt scratched his stomach 4* 16 times.

③ Lift horizontally 4*20 times before standing.

④ Stand and lift horizontally for 4*20 times.

⑤ Dumbbell arm bends 4* 16 times.

⑥ elastic belt bends 4*20 times.

Wednesday: Hip+Back Shaping Training

① Self-weight sumo squat 4* 16 times.

② Dumbbell Squat 4* 16 times.

③ Self-weight gluteal bridge 4*20 times.

④ Kneel down and kick 4*25 times.

(5) elastic belt lowered his straight arm 4*20 times.

⑥ elastic belt rowed 4*20 times in the high position.

Thursday: Shoulder+Abdominal Shaping Training

① Push shoulders 4*20 times when standing.

② Side lift 4*25 times.

③ Pull elastic belt noodles 4*20 times.

④ Roll the abdomen 4*20 times.

⑤ Straight leg roll belly 4* 16 times.

⑥ Russia quadrupled by 4*20 times.

Friday: Body shaping training

① Straighten your legs 4*20 times.

(2) Weight Bulgaria squats 4* 16 times.

③ Bend over and row 4* 16 times.

④ Kneeling push-ups 4* 15 times.

⑤ Alternately support and touch shoulders.

⑥ Flexion and extension dumbbell arm 4* 16.