Related: Training
- Push-ups: 20 reps × 3 sets
- Squats: 30 reps × 2 sets
- Plank: 1 min × 2 sets
- Wall sit: 1 min × 2 sets
- Pull-ups: 10 reps × 2 sets
- Hanging leg pulls: 15 reps × 2 sets
- Hollow body hold: 1 min
- Power bands — biceps: 20 reps × 2 sets
- Power bands — chest: 20 reps × 2 sets
- General stretching
- Walk: 8 km
- Strength: push-ups, squats, pull-ups, power bands (biceps + chest)
- Core: plank, hanging leg pulls, hollow body hold
- Isometric: wall sit
- Conditioning: 8 km walk