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💪 Workout Day B
Day B — Full-Body Circuit
Warmup
5 min treadmill walk + torso twists + leg swings
Main Workout
| # | Exercise | Reps | Weight | Form Video |
|---|
| 1 |
KB Around the World |
20 (10/dir) |
20 lb KB |
▶ Video |
| 2 |
DB Lateral Raises |
15 |
5 lb pair → 10 lb |
▶ Video |
| 3 |
KB Sumo Deadlift |
10 |
25 lb KB |
▶ Video |
| 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
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 |
2 rounds. No rest between exercises — just move through them. Minimal rest between rounds.
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