Goal: Boost strength, endurance & coordination — essential for operating in low gravity and tight space environments.
🕘 Time: 9:00–10:30 AM (90 minutes)
📍 Location: Training Zone “LunaFit” (indoor, VR or suit-simulator)
1. Warm-Up & Cardio (20 min)
| Exercise | Duration | Notes |
| VR Jump Rope | 5 min | Simulated low-gravity bounce |
| Stationary Bike | 10 min (interval) | 1 min fast / 1 min slow |
| Lunar Treadmill Walk | 5 min | Slight incline, gravity vest |
2. Strength & Core (35 min)
| Exercise | Sets x Reps | Notes |
| Push-ups | 3 x 12 | Option: wobble-hand supports |
| Squats | 3 x 15 | Add jump for explosive power |
| Plank | 3 x 1 min | On unstable surface (MoonPad) |
| Resistance Bands | 3 x 12 per side | Simulates space tool handling |
🔹 3. Balance & Coordination (15 min)
| Exercise | Duration | Notes |
| BOSU Balance Stand | 3 x 1 min | With light/audio distractions |
| One-leg Stand (eyes closed) | 2 x 30 sec per leg | Trains spatial awareness |
| Slow-Mo Moon Steps | 5 min | Practice movement control in suits |
Cool Down (10 min)
Stretching + breathing with ambient lunar soundscape.
AI generated by ChatGPT 2025-09-05