Running: 2-3 kilometers, once in the morning and once in the evening. After running, do some warm-up activities and start making equipment.

Dumbbell: straight front, side, top (flat, curved arm), bending, side flat, 5- 10 times/group, do 3 groups continuously.

Sit-ups: slow 10-20 times/group, fast 30-50 times/group, any 3 groups.

Arm strength device: 3- 10 times on the front side (flexion arm and flat arm), 3 groups in each group.

Push-ups: slow 10-20 times/group, fast 30-50 times/group, 2-3 groups each.

Finally, pay attention to relaxing activities. The number of people in each group can be increased or decreased according to their own strength and time, but the number of groups must not be less. Stick to it for a while and you will get something.