The first three months are mainly about reducing fat, the most boring part.
Do simple instrument exercises first. Leg strength is dominant.
The Quaker's name for Sunday
Squat 8/ kick 8/ kick 8/ kick 8/ kick 8/ kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8/kick 8.
Jogging at a speed above 9 km/h 1 hour.
the next day
Sit bench press 8/ group x6 butterfly machine 8/ group x6 elbow push 8/ group x4 narrow grip barbell push 8/ group x2
Jogging at a speed above 9 km/h 1 hour.
the third day
Vertical crank barbell lift 8/ group X4 dumbbell lift 8/ group X4 sitting posture neck pull 8/ group x4 sitting posture rowing/group x4
Jogging at a speed above 9 km/h 1 hour.
The fourth day
Barbell neck lift 8 groups X6 side lift 8/group X4 W lift 8/group X4
Jogging at a speed above 9 km/h 1 hour.
-Wait 1-2 months before considering the latter. Please remember that fitness needs persistence. I hope to adopt by hand. Thank you.