The exact morning routine of an 85-year-old who still trains every day.

• 20 bodyweight movements, each in 3 levels — start where you are
• A 4-week plan, 20–25 minutes a day
• 5-minute warm-up and cool-down
• No gym, no machines: a wall, a chair, a towel and two water jugs

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The old warrior is a fictional, AI-generated character. General fitness information, not medical advice.