I took some tips from outside
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1.Runing
Want to mix up your running routine? Try guided interval training, give your best and push your limits! Combining slower and faster intervals improves your fitness and helps you take running to the next level. Lace up, head out, get inspired & see results!
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2.Push Up
"Squat-thrust push-ups get you in great shape because they work your upper body, core, and lower body and improve agility, strength, and endurance all at once," says Keli Roberts, personal trainer in Los Angeles. "From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you're strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat
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3.jump
"The best cardio workout is the jump-rope double-turn maneuver," says Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at AEROSPACE High Performance Center in New York City. "It's intense: You'll burn about 26 calories per minute! Do a basic jump for 5 minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes
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timing, patience and power. But you'll get in great shape just by working at it." (Once you've mastered that, up the ante with our 30-minute jump rope workout.

4.Dumbbell.

Short on equipment? No worries! This dumbbell only workout can be used at home or in the gym for building muscle mass. You can also use this as a muscle shock workout to mix things up.
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5.Ramp up

Ramp up your muscle growth phase with a high volume approach. This 4 day split incorporates an 8x8 volume training approach to help you build muscle!
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6.Dumbbell Rom

The dumbbell row is often thought of as a tier 2 back exercise.
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However, with these 9 hacks, you'll be able to modify your one arm row to build a bigger back.

7.Cool Down

Congrats on completing a great workout! Before you rush off to the shower and then conquer the rest of your to-do list, take a few minutes to cool-down. Cooling down after a workout is important to help bring your heart rate back down to normal and can help enhance recovery.
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Taking a few minutes to move your muscles and joints through their full range of motion can help reduce the sore, stiff feeling you might get after a tough workout. And hopefully, it feels just as good mentally as it does physically.
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The key with all of the moves below is that you need to hold them static—still—for the full 30 seconds. Take deep, cleansing breaths during that time, and as you exhale, move deeper into the stretch as your flexibility allows. As with all stretching, stop if you experience any sharp pain. Gaining more flexibility doesn’t happen overnight, but you can improve over time if you develop a consistent stretching routine.

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