Just take a little time to exercise every night and go out for a long run on weekends. There is no equipment, and it is good to exercise with some simple unarmed movements.

It is not good to master the training intensity and rest time at the beginning of exercise. It is recommended to use video to do it, and the effect will be the best.

Push-ups reference video:

The first stage:/v _ show/v _ show/id _ xndmymjmzjey.html.

Second stage:/v _ show/v _ show/id _ xntg4mct0nji4.html.

Abdominal muscle reference video:

The first stage: /v_show/id_XNTg4MTI5ODQ0.html

Second stage:/v _ show/v _ show/id _ xmzmznduzm2.html.

The third stage:/v _ show/v _ show/id _ xmzmzndu2mkey.html.

Different stages have different degrees of difficulty. If there is no pressure, you can carry out appropriate weight bearing on the basis of video.

The video is very detailed, and your problem can be completely solved

I hope I can help you.