Monday: Six groups of push-ups, each group 15, with a rest of 40 seconds between groups. After push-ups, rest for 2 minutes, and do 5kg of lying birds and dumbbells. Three groups, each group 12, rest for 30 seconds between groups. Take a rest for 3 minutes after the bird flies and do sit-ups. Three groups, each with 20 people, have a rest for 40 seconds. After sit-ups, rest for 3 minutes and do bench presses. The bench press weighs only one third or one quarter of its own weight. Three groups, each group 12, rest for 40 seconds between groups.

Tuesday: jog at a speed of 4~6 kilometers per hour 15 minutes. After jogging, rest for 2 minutes, sit-ups, five groups, 20 in each group, and rest for 40 seconds between groups.

Wednesday: Repeat Monday's action.

Thursday: Repeat Tuesday's action.

Friday: Jog for 30 minutes at a speed of 4 kilometers per hour.

Saturday: three groups of sleeping bird dumbbells, 5kg each, each group 15. Rest for 30 seconds between groups. When the bird is finished, it will directly bench press, the weight of bench press is a quarter of its own weight, and it will continue to bench press until it can't move. Rest for 3 minutes, sit-ups, three groups, 20 in each group, and rest for 40 seconds between groups. Rest for 5 minutes, then repeat the bird pose and bench press.

Rest on Sunday.

Note: 1. Monday, Wednesday and Saturday are plenty of exercise time, so remember to warm up in advance.