There are three compound movements (for example, pectoral muscle and triple head, dorsal muscle and second-class instruments can be practiced together), specifically, pectoral muscle and triple head, dorsal muscle and double head, deltoid muscle and trapezius muscle. Each action needs to be done in 5 groups, each group 10- 15 times.

You must do a wide grip pull-ups. The above six parts can be practiced upward with a wide grip pull-up, which is more than enough. Need to do five groups, each group 10 times (if it reaches 15 at a time, you need to control the load to only 5- 10, if you can only do one or two at a time, then stick to it, about a month or two, and you can do 10 at a time).

Do pull-ups first, and then do the compound movements of instruments, which can effectively stimulate the muscles of the upper body.

Right-angle support and vertical leg lifting are recommended for abdominal muscles (these two movements can't be controlled at first, so you can bend your legs to clamp your abdomen, and your legs are supported on parallel bars at first)

It's up to you to do a good job of lower limbs, which is nothing more than squat and step squat.

Aerobic exercise. You did the right thing. I don't need to say it.