You smoked once in two months? Youll be fine within a week. Working out is only good if you have more than 3-4 days before a test, cause although it'll cause you to metabolize the thc out of your fat faster, itll make concentrations in your urine higher while youre doing it. Water is pointless unless you drink it 1-3 hours before the test. If THC sticks to your fat, how is water going to flush it out?