in this plan you will be exercising for a whole week. on monday you will do 10 push-ups, 10 sit-ups, 50 skipping ropes, and run 100 meter. you will need to repeat that for half an hour and record how many times you did this. on tuesday and wednesday it would be the same, instead your times should have increased. on thursday you will double what you have done on monday to wednesday, this will make your muscles sore but it works, be sure to record your times. on friday you will go back to doing the monday to wednesday procedure, it will make you relax but still get exercise. this will make your body be fit.