# 💪 Workout Day

Wednesday, April 8, 2026
Day B — Full-Body Circuit

## Main Workout

# | Exercise | Reps | Weight | Form Video
--- | --- | --- | --- | ---
1 | KB Around the World | 20 (10/dir) | 20 lb KB | ▶ Watch
2 | DB Lateral Raises | 15 | 5 lb pair → 10 lb | ▶ Watch
3 | KB Sumo Deadlift | 10 | 25 lb KB | ▶ Watch
4 | DB Biceps Curls | 10 | 10 lb pair → 12 lb | standard curl form
5 | Push-ups (on knees) | 15 | bodyweight | progress to full push-ups
6 | DB Glute Bridge | 12 | 15 lb on hips | lie on floor, feet flat, press hips up

Structure: 3 rounds, 60-90s rest between rounds
Warmup: 5 min treadmill walk + torso twists + leg swings

## Core Finisher

Do these after your last round. No rest between exercises — just move through them.

# | Exercise | Reps/Time | Weight | Notes
--- | --- | --- | --- | ---
1 | Dead Bugs | 10/side | bodyweight | Back flat on floor, extend opposite arm+leg slowly
2 | Russian Twists | 20 total | 8 lb KB or 10 lb DB | Sit with knees bent, rotate side to side, tap weight to floor
3 | Plank Hold | 30-45s | bodyweight | Forearms on floor, straight line head to heels

Structure: 2 rounds, minimal rest between rounds
🎯 Notes for today: Left elbow pain still present but recovering. Limited extension on left-arm rows to protect it.
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