100 supine birds (do it in groups, preferably 20 birds in a group).

200 wide-arm push-ups for lifting feet (done in groups, preferably in groups of 20).

Practice abdominal muscles the next day.

200 sit-ups (done in groups, preferably 20 in groups).

Do it in groups 100 (do it in groups, preferably in groups of 20).

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On the third day, do leg exercises and squat 200 times (in groups, preferably in groups of 20).

Climb the stairs until your legs are sore.

Run on the fourth day to exercise your whole body muscles and make yourself look more natural. Watch your swing arm. Then run at high speed.

On the fifth day, do 1 day.

Do it the next day on the sixth day.

On the seventh day, I only climbed the stairs and had a (slight) rest.