Fitness Program Site

Squats, lunges, deadlifts, overhead presses, and rows.

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. Squats, lunges, deadlifts, overhead presses, and rows

The structure of your program depends on your goals and schedule: 1. Functional Fitness HIIT) per week.

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

Stretching or yoga to maintain range of motion and prevent stiffness. 🏗️ Building Your Routine

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