Author's note:

On the twenty-fourth day at home, the glutes were scolded first, ate and slept, then ate again, and then weren't moving, so they were called walking garbage cans!

Today introduces a set that doesn't require any equipment and can be completed at home. The whole process takes less than 30 minutes. Although it's still not as good as going to the gym, as long as you practice seriously, it will be very refreshing.

Pay attention to breathing. If you can't complete the specified number of times, it's okay, but you must pay attention to the quality of the action, the quality of the action, the quality of the action.

It is recommended to wear shoes when training, don't break your ankles. There is no rest time between sets, don't be lazy, go!

---

Sumo Squats 20 times

• Inhale and squat down, exhale and stand up and lift the knees.
• The hips should at least be lowered to the level of the knees, or lower.
• When squatting, try to pull the knees back, while the butt.

Sumo Lunges 25 times

• Inhale to squat down, hold your breath and jump up, then exhale to jump up.
• The frequency of jumping should follow your breathing, don't rush.

Lateral Lunges 20 times

• The action should be slow and steady.
• Keep the ankles as vertical as possible, pull the knees back, while the butt.

Reverse Lunges 30 seconds

• You can extend your arms or hug them to your shoulders.
• Keep the ankles vertical, the back straight.

Sumo Burpees 8 times

• Unlike ordinary burpees, the action should be performed by first squatting and then jumping up.
• When jumping, swing your arms backward.
• Land and take a deep breath, hold your breath while squatting, exhale and jump up.

High Knees 35 times

• Left leg
• You should practice with the left leg first.
• 35 times

Push up the hips while exhaling.

• The raised ankles should remain vertical to the ground.
• Neutral position of the neck, the waist slightly sunken, the pelvis forward tilted.
• Right leg
• You should practice with the right leg first.

35 times

• Static single-leg hip bridge left 30 seconds
• Deep breathing, feel the contraction of the hips.

Single-leg hip bridge right 30 seconds

• Switch to the right leg.

Static single-leg hip bridge right 30 seconds

• Hip bridge 20 times

Exhale to lift the hips, inhale to lower the hips.

• The hips should not touch the ground.

Sumo Burpees 8 times

Quick leg kicks 30 seconds

Keep up with your breathing, don't kick too fast.

High Knees 40 times

Take a breath while lowering your hips, exhale to raise your hips.

The knees should not touch the ground.

• Static High Knees 30 seconds
• Deep breathing, feel the contraction of the hips.

Sumo Lunges 35 times

• Move slowly, follow the frequency of your breathing.

Cross your feet a little wider, and stretch your inner thighs.

• Sumo Jump Squats 12 times
• Squat + jump + squat.

Jump and land, take a deep breath, hold your breath while squatting, and jump up, swinging your hands backward.

Single-leg rear-end push left 35 times

• Exercise the upper hips.
• Exhale to lower to the horizontal level, and exhale to raise.

Static rear-end push left 30 seconds

• Keep the pelvis slightly forward tilted, don't rotate your waist and hips left or right.
• Single-leg rear-end push right 35 times

Static rear-end push right 30 seconds

• Sumo Jump Squats 30 times
• This set, I guess your heart and legs will be exhausted?

That's all for now. There are too many pictures, and your eyes will be tired.

• Collect it and practice it twice a week, come on!
• PS: Strengthen your body and wish you good luck in Wuhan!

30

20

30

20

8

30

40

30

35

35

30

35

30

30

PS: