First of all, if you want to coordinate the whole person, you must exercise the core muscle groups. The best way is running. Go for a run outdoors. If you have time, run every day. If you don't have time, you can run at least three days a week for more than ten minutes at a time and run at a constant speed. Pay attention to adjusting breathing rhythm and pace rhythm when running. When I exercise, I usually run two steps to complete an exhalation or inhalation. Look at personal habits.

Then the muscles in other places. Personally, I think leapfrog push-ups are very good. If it is difficult to do push-ups at first, you can do it with your hands on the wall, gradually put down your hands, and finally do it on the ground. For safety reasons, leapfrog should not be performed on stairs, but on flat ground.

Exercise time: running at a constant speed for about 15 minutes every day, three groups of push-ups (between 10-20 in each group) and two groups of leapfrog (between 20-50 in each group). If there is not enough time, you can run three times a week instead. But push-ups and leapfrog are best done every day. There is also the best exercise in the afternoon or around 9 pm, and morning exercise is generally not recommended.