I give you a simple plan;

Warm-up 15 minutes (trot)-"strength exercise (dumbbell exercise for 40 minutes)-"trot for 20 minutes;

Exercise more than three times a week like this to ensure effectiveness;

Let's talk about your strength exercises. If dumbbells are used properly, they can exercise the muscles of the whole body. How to use dumbbells can refer to the dumbbells in Stallone's core lectures. Carefully and systematically divide the body into several parts for exercise, and choose the weight of 16RM for exercise.

One more thing you should pay attention to, in the diet, eat more high-protein food;

You can leave me a message if you have any questions.