Push-ups in 3 groups, 20 in each group (chest exercises)

Sit-ups in 2 groups, 30 in each group (the movements must be standard) (abdominal muscles)

From both ends of the V, there are two groups, each group is 10 (abdominal muscle training).

Then jog for 30 minutes, rest for 5 minutes, then leg press for 30 minutes and jump rope for 300-500 times. If possible, you can do three groups of pull-ups, each group 10 times. Pull-ups are a good exercise method for biceps brachii, deltoid, pectoralis major and dorsal muscles on the arm, and the effect is obvious, but you must stick to it.

Take a 2-minute break between groups and a 5-minute break between events.

Note: (Muscles are not practiced every day, and there must be a process of absorption. Generally, muscles can rest for 24 hours, and they don't need to practice every day. They can practice 3 or 4 times a week, and the effect is very good. )