6 groups of push-ups (warm-up group), each group does 80%-90% of your most times, with an interval of 1 minute.

Do you have dumbbells at home? If not, buy a pair with adjustable weight. Five groups (warm-up group), each group 12 dumbbells, interval 1 min.

4. Six groups of abdominal roll, each group 15. There is no need to warm up, because the body is already hot, and the rest is 1 minute.

Practice like this first. If you are not very active at ordinary times, it is just beginning to exercise. So the intensity should not be too great. The primary training mode is about persistence step by step.

The initial training should be based on the principle of combining work and rest, with basic training as the main task. Three times a week.

Strength training, after four strength trainings, do an aerobic training and practice the next day.