First, establish the guiding ideology of health first.

Second, exercise should be targeted, and endurance training can start from junior high school.

Third, strengthen their own advantages and improve their weak qualities in a targeted manner.

Fourth, football, basketball, volleyball, table tennis, running and so on are all good choices.

Fifth, the key is persistence.

The proposed training plan is as follows:

Physical training on Monday, warm up in the morning 10 minutes, jog for 30 minutes, jog for more than 5 kilometers;

Exercise upper limbs on Tuesday, warm up in the morning 10 minutes, 20 push-ups *3 groups, 8 pull-ups *3 groups;

Physical training on Wednesday, warm up in the morning 10 minutes, jog for 30 minutes, jog for more than 5 kilometers;

Exercise the waist and abdomen on Thursday, warm up in the morning 10 minutes, brace 1 minute *3 groups, and sit-ups 25*3 groups;

Lower limb exercise on Friday, warm-up in the morning 10 minute, sprint 3 groups, squat 25*3 groups; Frogs jump 50 meters;

Resume training on Saturday, warm up in the morning 10 minutes, horizontal bar static suspension 1 minute *3 groups, flat support 1 minute *3 groups, jog for 20 minutes;

Rest on Sunday.

This training plan can ensure that you can exercise your physical fitness and muscles without causing great stimulation to your body and affecting your own development.