Every training session begins with rowing, essentially as a warm-up. Rowing is an exercise that uses the whole body, so it effectively prepares you for training.

Basic training basically starts with working the large muscles. This basic training is considered the most important, regardless of your goals.

Applied training involves exercises tailored to individual goals, such as HIIT exercises, exercises that focus on balance and core strength, and exercises that use the stomach, inner thighs, and upper arms.

At the end of every workout, I usually do a cool down, such as yoga or stretching. Cooling down after training is said to be the best way to loosen up the muscles that I used.