Every day from 4 pm to 6 pm, I start to do about 6 sets of bench presses, and then run various sit-ups. Finally, I tried my best to hit several groups of sandbags.

Push bench press every day, and don't exercise a muscle for 48 hours after exercise. If you practice, it is easy to cause muscle damage.

Sandbags can be hung on the balcony. Note that it is easy to disturb people when there are many people. Have you ever learned boxing?

Have you learned Sanda routines or something?