自重加上10-20磅的哑铃先练起来。能坚持一周练2-3次以后再说。很多自重，加dumbbell 的项目。

整理了一些：

Single leg squat

Wall sit

Crunch

Plank

Superman

Single leg hip thrust 

Reverse lounge with dumbbell 8*2

Triceps extension 8

Side plank dumbell raise 8*2

Single leg bridge 8*2

Push ups 3/1/1 15

Dumbbells front/lateral raise

Single leg hip thrust 8*2

Side lounge slides with dumbell 8*2

Step up with dumbbell 

Leg slides 10-15

Bicep curl

Body saw 10-15