Rucking (walking with a weighted pack), sandbag training, or kettlebell swings. 2. Strength & Muscle Gain Fitness training: Elements of a well-rounded routine
Target all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least twice a week . fitness program
Squats, lunges, deadlifts, overhead presses, and rows. Rucking (walking with a weighted pack), sandbag training,
Aim for at least 150 minutes of moderate activity (brisk walking, swimming) or 75 minutes of vigorous activity (running, HIIT) per week. Rucking (walking with a weighted pack)
Exercises like planks or bird-dogs to protect the spine and improve functional movement.