First of all, congratulations, your height-to-weight ratio is close to perfection. Of course, I don't know your body fat content. If you don't exercise regularly, you should have no muscles, just loose fat.

My suggestion is that in the first 3-5 days, job hopping, swimming and running all need more than 40 minutes of exercise, which is about 1: 30 every day.

For the next 20 days, you should stick to aerobic training and do equipment every day.

The cycle is like this.

Do dumbbells to press shoulders first, and do various movements, then about 30 minutes. The weight should reach the standard that you can only do 10 times.

Chest equipment and pressing, all kinds of movements, and then about 30 minutes, the weight should reach the standard that you can only do 10 times.

Back equipment and press, all kinds of movements, and then about 30 minutes, the weight should reach the standard that you can only do 10 times.

Leg equipment and push, all kinds of movements, and then about 30 minutes, the weight should reach the standard that you can only do 10 times.

Arm equipment and push, all kinds of movements, and then about 30 minutes, the weight should reach the standard that you can only do 10 times.

This cycle lasts about 6 days, then you can take a day off, and you can do 3 cycles in the next 20 days.

Remember to eat some nutrients and pay attention to your diet. Good luck!