Fit February - Monday

🚢 Fit February – Onboard Crew Workout Plan

Goal: Improve strength, mobility, and endurance while boosting morale

Time: 20–30 minutes per session

🟢 Daily Warm-Up (5 minutes)

Do before every workout:

Arm circles – 30 sec

Neck rolls – 30 sec

Jumping jacks or march in place – 1 min

Hip circles – 30 sec

Bodyweight squats – 1 min

Light stretch (hamstrings, shoulders, back) – 1 min

📅 MONDAY Workout Schedule

Full Body Strength

3 rounds:

Squats – 15

Push-ups – 10–15 (knees or wall if needed)

Bent-over rows (band or dumbbells) – 12

Plank – 30 sec

Rest 60 sec between rounds