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💪 Workout Day
Day C — Dynamic Full-Body
Warmup
5 min treadmill walk + arm swings + bodyweight squats
Main Workout
| # | Exercise | Reps | Weight | Form Video |
|---|
| 1 |
Farmer's Walk |
20 steps |
15 lb pair or KBs |
▶ Video |
| 2 |
H2L Chop (wood chop) |
10/side |
20 lb KB |
▶ Video |
| 3 |
DB Push Press |
10 |
10 lb pair → 15 lb |
▶ Video |
| 4 |
DB Rear Delt Flies |
10 |
5 lb pair → 10 lb |
▶ Video |
| 5 |
DB Hammer Curls |
15 |
10 lb pair → 12 lb |
palms face each other, no swing |
| 6 |
Calf Raises (1-leg) |
20 (10/leg) |
bodyweight or hold KB |
step edge or flat floor |
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 exercises or rounds. No rest between exercises — just move through them.
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