Program — Fitness

Focuses on "real-world" movements to make daily life easier.

Target all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least twice a week . fitness program

Exercises like planks or bird-dogs to protect the spine and improve functional movement. Focuses on "real-world" movements to make daily life easier

Aim for at least 150 minutes of moderate activity (brisk walking, swimming) or 75 minutes of vigorous activity (running, HIIT) per week. fitness program

Rucking (walking with a weighted pack), sandbag training, or kettlebell swings. 2. Strength & Muscle Gain Fitness training: Elements of a well-rounded routine