In view of your situation, I suggest running first. Adjust your physical fitness and cardiopulmonary function first, and then do muscle strength exercises and body shaping. In your condition, it is of little significance to do muscle exercise.

Running, you can run 5 kilometers at a time at a constant speed, and then talk about something else.

However, according to your requirements, you should give a muscle training plan, just three days a week. It doesn't take five days.

The first month:

On Monday, the training site: the middle of pectoral muscle and triceps brachii.

Barbell bench press 3X 10RM

Dumbbell bird 3X 10

Tension clamp chest 3X 10

Butterfly clip 3X 10

Press the heavy hammer 3X 10.

Dumbbell bending arm flexion and extension 3X 10

Wednesday, training place: latissimus dorsi and biceps brachii.

Weight sitting posture pull-down 3X 10

Go boating 3X 10

Standing dumbbells bend over and row 3X 10.

Standing barbell bending 3X 10

Sitting on a dumbbell and bending 3X 10

Friday, training site: deltoid and abdominal muscles.

Barbell sitting posture recommended 3X 10.

The dumbbell in front is 3X 10.

Dumbbell side lift 3X 10

Dumbbell bent over and lifted sideways 3X 10.

Sit-ups 1X25

Goat stand up 1X25

At other times, run 5km, squat 3X 10, lift your legs 3X 10, sit and stretch your legs 3X 10, bend your stomach 3X 10.

The above actions are all "RM" weights, and the number of groups can be changed between 1-2 groups, depending on your actual situation. I feel sore two weeks before training. Eat 1-2 eggs, 1 50- 100K bread and drink 100-200ML milk or water 30-60min after training. Some movements can't be done, please consult the resident coach.

I wish you keep practicing.