# 💪 Day A

Monday, April 20, 2026
Day A — Upper/Lower Focus

## Warmup

5 min treadmill walk + arm circles + hip circles

## Main Workout

# | Exercise | Reps | Weight | Form Video
--- | --- | --- | --- | ---
1 | KB Swings (two-arm) | 10 | 20 lb KB | Video
2 | Bench DB Press | 15 | 10 lb pair | Video
3 | Goblet Squats | 15 | 20 lb KB | Video
4 | Overhead DB Press | 10 | 10 lb pair | Video
5 | One-arm Rows | 10/side | 12 lb | Video
6 | DB Lunges | 6/leg | 10 lb pair | bodyweight to start, add DBs week 2+

Structure: 3 rounds, 60-90s rest between rounds

## Core Finisher

# | Exercise | Reps/Time | Weight | Form Video
--- | --- | --- | --- | ---
1 | Dead Bugs | 10/side | bodyweight | Video
2 | Russian Twists | 20 total | 8 lb KB or 10 lb DB | Video
3 | Plank Hold | 30-45s | bodyweight | Video

Structure: 2 rounds, minimal rest between rounds. No rest between exercises — just move through them.
Why these three:
Dead bugs = anti-extension (resist arching) · Russian twists = rotation (obliques) · Plank = isometric hold (core endurance)
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