30 days can only be said to be a warm-up exercise. The items that can be done after warm-up exercise are dumbbells: standing posture and sitting posture can be lifted from the front, and sit-ups and squats can do push-ups every other day. It takes 1-3 hours to do intensive exercise every day, and you can do 5-8 groups at a time, depending on how many groups you can do at most. Generally, after the warm-up exercise, push-ups are done every time 100! Dumbbell refers to the weight!