Weekly plan
- 2 × strength: squats, push-ups, lunges, rows, planks — 3 rounds.
- 2 × cardio: 20–30 minutes of running, cycling or brisk walking.
- Daily 5-minute mobility routine.
Habits
Combine with good sleep and the plate model from Sea Nutrition.
Do not train in heavy weather or where a fall could cause injury. Stop and seek help if you have chest pain, dizziness or unusual breathlessness.
Fitness resources are general educational information and are not individualized medical advice.
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