Eat less carbohydrates and increase vegetable intake ~ ~ ~

If you have at least 30 minutes of aerobic training four times a week, you can try jogging and brisk walking (about 85% speed).

Strength training three times a week, once every other day.

There is no need to warm up three groups of dumbbell birds with upward inclination for about 20 times with too much weight.

The parallel bars flexed and stretched 8- 12 times in 5 groups. If you can't do it, do as much as you can, and there will be a burden if you exceed it.

Flat dumbbell bench press 5 groups 8- 12 times can only be done so many times.

Pull-ups were performed 8- 12 times in 6 groups.

Bend over to avoid dumbbells and row for 8- 12 times. Group 3

Dumbbell shrug 4 groups 8- 12 times

The dumbbell bends down and strokes 3 groups 8- 12 times.

Dumbbell Squat 5 groups 8- 12 times/group

Dumbbell step 400 meters

Dumbbell simple squat 5 groups 8- 12 times.

A group of 50 vertical jumps are placed in the last two groups.

Try to increase the intensity every time and finish it in 30 minutes. I don't know if you have a foundation.

I can give you a reference.