From 8f9a78ae3176ca32ace583513d98dfc0ca3bf67f Mon Sep 17 00:00:00 2001 From: Ash Date: Wed, 29 Apr 2026 15:33:32 +0000 Subject: [PATCH] workout: Day B card for 2026-04-29 --- workout/2026-04-29.html | 358 ++++++++++++++++++++++++++++++++++++++++ workout/index.html | 5 + 2 files changed, 363 insertions(+) create mode 100644 workout/2026-04-29.html diff --git a/workout/2026-04-29.html b/workout/2026-04-29.html new file mode 100644 index 0000000..b4ffd4d --- /dev/null +++ b/workout/2026-04-29.html @@ -0,0 +1,358 @@ + + + + + + + Workout: Day B — 2026-04-29 + + + +
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Ash Pages / Workouts /

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💪 Workout Day B

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Wednesday, April 29, 2026
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Day B — Full-Body Circuit
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🔥 Warmup

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5 min treadmill walk + arm circles + hip circles
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Main Workout

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#ExerciseRepsWeightMuscles
1KB Around the World8/side35 lb KB
DeltsCoreForearms
2DB Lateral Raises1210 lb pair
DeltsSerratus
3KB Sumo Deadlift1235 lb KB
GlutesHamstringsQuads
4DB Biceps Curls1212 lb pair
BicepsForearms
5Push-ups15bodyweight
PecsDeltsTriceps
6DB Glute Bridge1520 lb pair
GlutesHamstringsErector Spinae
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Structure: 3 rounds, 60–90s rest between rounds. Elbow note: Watch form on biceps curls — don't push through sharp pain around elbow.
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🧱 Core Finisher

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#ExerciseReps/TimeWeightMuscles
1Dead Bugs10/sidebodyweight
AbsCore
2Russian Twists20 total12 lb KB or DB
ObliquesAbs
3Plank Hold30–45sbodyweight
AbsCore
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Structure: 2 rounds, minimal rest. No rest between exercises — move through them.
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📚 Muscle Reference
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Anterior (Front)

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Posterior (Back)

+ Posterior muscles +
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Screen locked for workout
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💪 Workouts

KB+DB Circuit — 3x/week, A/B/C rotation

+ + Apr 29 + Day B · Full-Body Circuit + + Apr 27 Day A · Upper/Lower