Indeed, as upstairs said, your requirements are quite ideal. At your age, it is very effective to take part in physical exercise regularly.

In addition, your fitness conditions are limited. I recommend several training methods to exercise your whole body.

Pull-ups (back exercises, arms), as long as there are doorframes, all schools have this equipment, and so do communities. Horizontal bar and forehand backhand stretch upward.

Parallel bars, arm flexion and extension (chest training, arm triceps), without parallel bars, you can also use two parallel tables.

Push-ups (chest, back, hands), there is nothing to say, everyone has done it, hands are wider than shoulders, hands are narrower than shoulders.

Jump rope (calf), 1.5 yuan/root, jump when you have time.

Squat down with heavy objects in both hands and practice thigh muscles alternately with left and right feet.

In addition, taking part in physical labor at ordinary times can also increase strength and muscles.

Fitness forum, you can go and have a look if you are interested.

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