It is a little difficult to make this plan well if you improve your physical function.
For general fitness (not bodybuilding and strength), I suggest 1 learn from the coach or friends in the gym how to pull correctly and safely (without hurting yourself).
Then learn how to run correctly (don't underestimate him)
Then follow the coach to learn the correct posture of the equipment and the basic theory of fitness (it is important not to be lazy)
After mastering the basic movements (barbell bench press, paddling, squat, bending), we will divide them into three or four groups and make equipment plans at high speed and low weight for many times.
Finally, skipping rope is recommended. If you have a dance skipping coach, you can sign up for class. This is a good exercise!
5 a reasonable diet
Simply put, if I make a plan, it will be like this: every day at a fixed time (one hour after dinner) until 7: 30 in the evening.
First, put on sports clothes and stretch your joints.
Second, when the equipment comes, you should figure out what actions to do, how many groups to do and how much weight to use, but remember to follow the principle of low weight and high frequency (drink less water during the period)
Third, use the treadmill to set the number of yards and you must finish running (the reason why you didn't run at first was because of emotional problems. After eating for two hours, you should concentrate on the most important project for you.
The fourth skipp2MINg rope (with too many benefits) requires a specified time, such as taking a rest for 30 seconds for 2 minutes in a row, and then jumping for 2 minutes and taking a rest for 30 seconds.
Fifth brace (full brace)
Sixth, take a bath and go home.
It is also based on experience, and I hope it will help.