Exercises like planks or bird-dogs to protect the spine and improve functional movement.
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 Exercises like planks or bird-dogs to protect the