Step 1: Warm up（熱身運動）
Warm up before you begin your total body workout by bringing your heart rate up slowly and stretching your arm and leg muscles.

Step 2: Do plank（保持俯臥撐的姿勢一分鐘）
Get in the plank position. It’s a modified pushup position, with your hands even with your shoulders and your arms supporting your body weight. Your body should form a straight line. Hold this position for 60 seconds.

Using your own body weight as resistance eliminates the need for dumbbells.

Step 3: Add to the plank（保持俯臥撐的過程中，抬起自己的右手臂和左腿，保持2秒，然后還原，再抬起左手臂和右腿，如此輪流，做1分鐘）
While in the plank position, raise your right arm and left leg. Hold them for two seconds and then return to the start position. Repeat with the opposite arm and foot and continue alternating for 60 more seconds.

Step 4: Lunge（左腿往后伸，右腿成90度彎曲，然后收回，右腿往后伸，左腿成90度彎曲，如此輪流，每邊10下）
Stand and lunge back with your left leg, lowering your body until your right knee is bent 90 degrees. Push back up and repeat with your right leg – do 10 on each side.

Step 5: Do side plank（側壓腿）
Do the side plank by lying on your left side with your legs straight. Prop yourself up with your left forearm so your body forms a diagonal line and put your right hand on your right hip. Raise your hips and hold for 30 seconds, and then repeat the on the right.

Step 6: Squat（蹲坐）
Do squats by keeping your legs hip-width apart and bending your knees, squatting into an almost seated position. Do 10 of these.

Step 7: Push up（將身體的重量放在腳趾上，兩只腳之間的距離大于肩距，彎曲自己的胳膊肘，盡可能低地接近地面）
Balance your weight on your toes and palms with your hands a little wider than shoulder width apart. Bend your elbows and lower yourself as far as possible toward the floor and then push back to start. Do eight of these.

Step 8: Repeat（重復以上的動作）
Repeat the entire sequence of exercises as many times as you can in one hour. In no time, your entire body will feel stronger.