Related: Training
- Push-ups: 60 reps × 2 sets
- Pull-ups: 20 reps × 2 sets
- Squats with power bands: 30 reps × 2 sets
- Wall sit: 2 min × 2 sets
- Plank: 2 min × 2 sets
- Scissors: 1 min × 2 sets
- Back arch: 30 reps × 2 sets
- Power bands — biceps curls: 40 reps × 2 sets
- Power bands — chest press: 40 reps × 2 sets
- Strength: push-ups, pull-ups, power bands (biceps + chest)
- Core: plank, scissors, wall sit
- Lower body: squats with bands
- Mobility/posterior: back arch