# 💪 Workout Day

Monday, April 13, 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 (ready for 25 — Bowflex KB set ordered) | ▶ Video
2 | Bench DB Press | 15 | 12 lb pair ✅ | ▶ Video
3 | Goblet Squats | 15 | 20 lb KB (ready for 25) | ▶ Video
4 | Overhead DB Press | 10 | 12 lb pair ✅ pushed through | ▶ Video
5 | One-arm Rows | 10/side | 15 lb ✅ | ▶ Video
6 | DB Lunges | 6/leg | 10 lb pair | ⚠️ Right ankle tweaked (likely from squats) — abbreviated motion last circuit

Structure: 3 rounds, 60-90s rest between rounds
⚠️ Ankle note: Right ankle tweaked during circuit (likely goblet squats) — abbreviated lunges on last round. Warm up more thoroughly going forward.

## 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 | 30s ✅ (hit on 2nd circuit!) | bodyweight | ▶ Video

Structure: 2 rounds, minimal rest between exercises or rounds
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