The following is a full-body exercise plan.

1.30 to 40 minutes variable speed operation

2. Push-ups are in groups of 20, with 5 groups each time.

3. Sit-ups are in groups of 30, with 5 groups each time.

4.50 people squat down in groups, 3 groups at a time.

5. Pull-ups 10, 5 groups at a time.

If you can't finish these actions at first, you can reduce the number of times and groups. You don't need to exercise every day, nor do you need to practice five movements every day. You need to make sure that every movement is at least twice a week.

You can use dumbbells to increase your weight when squatting, tie sandbags to your legs when running and pull-ups, and tie your arms when doing sit-ups and push-ups.

If you want to grow strong in a short time, you can only gain muscle quickly in a short time by going to the gym for systematic and scientific re-training, plus a scientific and reasonable diet. But for the two instruments in your hand, it is reasonable to follow the plan I gave you. As long as you persist, two months is still very effective.