Warm-up: 10 minute aerobic exercise.

Core strength training: plate support, sit-ups, abdominal muscle laceration (3 times for each movement, repeated every time 12).

Aerobic exercise: jogging or brisk walking for 30 minutes.

Tuesday:

Warm-up: 10 minute aerobic exercise.

Full-body strength training: Squat, bench press and hard pull (3 times for each movement, repeated every time 12).

Aerobic exercise: swim or climb stairs for 30 minutes.

Wednesday:

Warm-up: 10 minute aerobic exercise.

Upper body strength training: push-ups, sit-up push-ups, pull-ups (3 times per movement, repeated every time 12)

Aerobic exercise: elliptical machine or skipping rope for 30 minutes.

Thursday:

Warm-up: 10 minute aerobic exercise.

Core strength training: abdominal roll, semi-abdominal roll and side plate support (3 times for each movement, repeated every time 12)

Aerobic exercise: jogging or brisk walking for 30 minutes.

Friday:

Warm-up: 10 minute aerobic exercise.

Lower body strength training: squat, squat with arrow, hard pull (3 times per movement, repeated every time 12).

Aerobic exercise: swim or climb stairs for 30 minutes.

Saturday:

Warm-up: 10 minute aerobic exercise.

Full-body strength training: bench press, pull-ups, weight-bearing squat (3 times per movement, repeated every time 12)

Aerobic exercise: elliptical machine or skipping rope for 30 minutes.

Sunday:

Take a rest or do some light aerobic exercise, such as walking or cycling.

Note that this plan is for reference only. Please adjust the intensity of exercise according to your physical fitness and goals, and consult a professional before exercise.