What should I practice in a week for family fitness and fat reduction?

Monday: body shaping and fat reduction

Squat against the wall for 4*20 seconds.

Lunges of left and right legs 4* 16 times.

Move left and right 4*20 times.

Punch alternately in prone position for 4* 16 times.

Breaststroke 4*20 times

Crawl in place for 4* 12 times.

Tuesday: Lose weight without jumping.

Self-weight sumo squat 4* 16 times.

Squats alternately lift knees 4* 16 times.

Alternate lunges 4* 12 times.

Support translation for 4* 16 times.

V-shaped bracket 4*20 seconds

Board support 4*20 seconds

Wednesday: upper body shaping and firming

Bend over TW and stretch for 4*20 times.

Turn in lunge 4*20 times.

Bend over and stretch diagonally for 4*20 times.

Breaststroke 4*20 times

Support 4* 16 times of alternating shoulder touching.

Support alternating foot touch 4*20 times.

Thursday: lose weight, hips and legs.

Alternate lunges touch the ground 4* 16 times.

Squats alternately lift knees 4*20 times.

Alternate leg hooks in standing position for 4* 16 times.

Alternately lunge forward 4* 16 times.

Use flat braces to lift legs alternately for 4*20 times.

Alternate supine leg lifts 4*20 times.

Friday: Intensive body fat reduction

Turn 4*20 times after lunge.

Box squats 4* 16 times.

Hook leg jump 4*25 times

Kneeling posture diagonal brace 4*20 times.

Support abdominal jump 4* 16 times.

Support and lift your knees 4*20 times.