Day 1: Do one set of 12 push-ups in 4 groups (each group has a rest for one minute and one push-up for two seconds. Pay attention to warm up your wrists and push-ups to exercise your upper body muscles. One group 10 squats do 5 groups (knees should not go too far beyond toes when squatting, arms should be straight when squatting, and each group should rest for one minute. Warm up your legs and exercise the muscles of your thighs and buttocks before exercise. The next day: run for ten minutes, jump rope for ten minutes, (add one minute every four days, run and jump rope to exercise your heart and lungs). Day 3: 20 sit-ups, 20 sit-ups, 20 sit-ups and leg bends, 20 sit-ups, 20 cyclists, 20 in each group (warm up the waist and exercise abdominal muscles before exercise). Day 4: Running and skipping each 10 minutes (or 20 minutes of exercise and relaxation). The fifth day; 10 people do 5-5 (thigh and calf exercises) in a group, and do 5 groups of pull-ups in a group of 5 people (warm up wrists and shoulders first when doing pull-ups). Sixth and seventh, you can run and jump rope. Then repeat the first day. Every other week, you should add some weight to any exercise.