A well-rounded fitness program for men should include a combination of cardio exercises, strength training, and stretching. Here are a few specific exercises that can help you achieve a fit and healthy body:

  1. Cardio exercises: Running, cycling, or swimming are all great options for getting your heart rate up and improving cardiovascular fitness.
  2. Strength training: Incorporating weightlifting or bodyweight exercises such as pushups, pull-ups, squats, and deadlifts can help build muscle mass and improve overall strength.
  3. Stretching: Flexibility is an important part of fitness, and stretching can help prevent injury and improve range of motion.
  4. Eat a healthy diet with balance of protein, carbohydrates, and healthy fats.
  5. Get enough sleep, 7-9 hours per night is recommended

It’s important to consult a doctor before starting any new fitness program, especially if you have any pre-existing health conditions.

Also, you can consider hiring a personal trainer for guidance, or joining a gym for access to a variety of equipment and classes.