1, preheat for 5 minutes.

2. Long-distance running 1 hour.

3. Push-ups 100.

4200 sit-ups

Leg press scratched his left and right legs 50 times.

4. Kick the left and right legs 50 times each.

5, leapfrog 200M meters.

6. Pull-ups 50 times.

7, 60 kg arm strength device 50 times.

8. Swing 10 minutes.

9. Spring tensioner 10 minute.

10, lift dumbbells 10 minutes.

This is my personal fitness platform, which exercises the muscles of my whole body. You can modify it according to your own physique and time. I believe that there will be changes after one month, and the effect will be obvious after three months. You can go out and show off in a year. By the way, for eating high-protein food, 20-30 minutes after strenuous exercise is the peak of human demand for protein.