Morning (Endurance): Keep running 3-5km every morning for 20-30min.

During the day (body shaping to increase heart and lung capacity): swim for 2 hours.

After lunch (coordination, flexibility and explosiveness): basketball, football 1 hour.

In the evening (muscle strength), go to the equipment gym for 1 hour strength exercise.

Stick to it every day for two months to ensure that you become an iron man!