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.