After the meal, Li Fan cleaned up the mess quickly.

When he wiped his hands with a towel and walked in front of He Changxin, the other party was already holding an A4 piece of paper in his hand, which was densely filled with words.

"Here's your workout plan for the future." He Changxin handed over the A4 paper.

Li Fan took it and looked at it in detail.

Phase 1.

At five o'clock in the morning, a 10-kilometer weight-bearing run was completed in half an hour.

At half past five, do half an hour of physical exercise, specifically weightlifting, horizontal bar, pull-ups, etc.

At six o'clock in the morning, an hour of training in combat skills ...

...

Li Fan read them one by one, and they were roughly divided into three stages, from the first stage to the third stage, which were written in great detail.

"Done?" He Changxin asked with a smile.

Li Fan nodded, "I'm done." ”

"After reading it, why don't you go to training?"

The corners of Li Fan's mouth twitched, "Start now?" Doesn't it start tomorrow? ”

He Changxin glared at Li Fan, "Time is precious, every second counts, understand?" Hurry up and train. ”

Seeing this, Li Fan nodded again and again, and then began to squat in the room.

He is no stranger to squatting horse steps, and he used to squat on horses when he practiced martial arts with Tang Gaoming.

He Changxin's plan is very detailed, and after dinner, it is a squatting project, which requires squatting for an hour.

Li Fan's squatting posture was very standard, and as soon as he squatted, He Changxin's eyes looked over.

Seeing such a standard posture, He Changxin's eyes flashed, "Xiaofan, have you ever squatted before?" ”

This was really unexpected.

In today's era, traditional martial arts have completely declined, and few people practice martial arts. In addition, everyone is rushing to make a living in a hurry, and there are even fewer people who practice martial arts.

There are really very few people like Li Fan who can still squat on standard horse steps.

"Master, I used to be in poor health, but I practiced with Grandpa Tang in the village." Li Fan grinned, and was slightly proud when he saw his master's surprised expression.

He Changxin nodded, "Very good, just squat like this for an hour." ”

Li Fan didn't respond, and began to squat down seriously.

He felt that with his current strength, squatting for an hour should not be a problem.

After more than ten minutes, he realized that he was still too young. By this time, his feet were sore and very uncomfortable.

When I followed Tang Gaoming in the past, it was just to strengthen my body. Tang Gaoming didn't have high requirements for him, and only let him squat for two or three minutes. The main reason is that Li Fan's body is too weak, and being able to squat for two or three points is still the result of practicing martial arts for several years.

I still remember when I first started squatting, I would fall down as soon as I was ready to squat.

At that time, he was really too weak, and he was completely a sick seedling.

And now he has to squat for an hour, even if he becomes a beast master, it will be a little unbearable after ten minutes now.

"Wasn't it quite arrogant just now?" He Changxin smiled, pinched a grape and stuffed it into his mouth.

This was washed by Li Fan just now, and now while eating grapes, he watched Li Fan squatting on the horse, not to mention how cool it was.

He Changxin could finally feel the mood of his master watching him squatting at the beginning, this feeling is not a cool word.

Li Fan gritted his teeth and continued to insist.

Half an hour later, his body was shaking slightly, he was covered in sweat, and his clothes were soaked.

At this time, he felt that his body was no longer sore, but sore, and he could even feel his muscles beating.

This is an instinctive response of muscles at high intensity.

"Why, it's only been half an hour and you can't hold on?" He Changxin didn't forget to tease, "If you really can't hold on, then don't be reluctant, let's go home and play in the mud." ”

Li Fan couldn't help but be speechless for a while.

Can you be a normal master, you can't hold on, shouldn't you encourage yourself at this time, what does this yin and yang mean?

It's like I can't hold on.

It's amazing.

"I can hold on!" Li Fan gritted his teeth and insisted, and at the same time communicated with the spirit beast space to summon Xiao Ji out.

"Xiao Zhu, you also squat!"

Since training, Xiao Ji is no exception.

The so-called blessings and hardships are the same, Xiao Ji is a spirit animal, and his strength also has a lot of water, so it's not too much to follow the training, right?

Xiao Ji was overjoyed to be able to come out, and when he heard the useless master's order to him, he suddenly had a dog's face confused.

What's the situation?

Let me have a dog squatting?

Is this waste owner serious?

Li Fan said angrily: "Why are you stunned, don't squat quickly!" ”

If he didn't need to squat now, he would have wanted to give Xiao Ji a big mouth.

He Changxin was stunned, and then nodded continuously, "That's right, your spirit beast strength also has a lot of water, and you have to follow the training." ”

Xiao Zhu glanced at He Changxin with his azure dog eyes, and then glanced at the owner of the waste, and the dog's face was full of grievances.

It can be seen that its useless master is obviously enduring the pain itself, and he has to let himself suffer with it.

Is this what is called "having trouble together"?

Don't bring such a pit dog.

But what can it say, it is also helpless, and can only do it.

Xiao Wei walked to Li Fan's side with a face full of grievances, and then the person stood up and squatted up in a decent manner.

Li Fan glanced sideways at Xiao Xiao beside him, although he looked good, but it was a dog squatting on the horse, and he almost laughed.

Especially when he saw the aggrieved expression on the little dog's face, he really almost couldn't hold back.

It's hilarious.

But he couldn't laugh, and it was hard to hold back.

He Changxin looked calm on the surface, but anyone could see that he was trying to hold back a smile under the calm surface.

Obviously, he almost burst out laughing, too.

Half an hour passed quickly, and Li Fan sat on the ground, panting heavily.

He felt that his body was no longer his own, his whole body ached, and his brain lost control of his body and could not move.

Xiao Kou was lying on the ground on all fours, the dog's tongue was long, and the dog's eyes were rolled up, as if he was about to turn his back on the air.

It followed the horse's steps of squatting for half an hour, and it was very sour.

He Changxin walked over, looked at the man and the dog with a dead expression, with a straight face, and kicked twice angrily.

"Don't play dead, get up and train."

Li Fan had a bitter expression on his face, he didn't have any strength in his body now, and he couldn't stand up at all.

However, after seeing He Changxin's face, he stood up strongly.

He knew very well that his master would not deliberately make things difficult for him, and everything he did was to improve his strength.

Xiao Jian also climbed up, looked at He Changxin aggrievedly, and then looked at his useless master, with a humane expression on the dog's face.

It was as if to say, please let go, please beg.

【520？ What 520, code word dog no 520! No, absolutely nothing! 】