Main Workout
| # | Exercise | Reps | Weight | Muscles |
|---|---|---|---|---|
| 1 | KB Around the World | 20 (10/dir) | 35 lb KB |
Shoulders
Core
Forearms
|
| 2 | DB Lateral Raises | 15 | 10 lb pair |
Lateral Deltoid
Upper Trapezius
|
| 3 | KB Sumo Deadlift | 10 | 35 lb KB |
Glutes
Quadriceps
Hamstrings
Erector Spinae
|
| 4 | DB Biceps Curls | 10 | 12 lb pair |
Biceps Brachii
Forearms
|
| 5 | Push-ups | 15 | bodyweight |
Pectoralis Major
Anterior Deltoid
Triceps
|
| 6 | DB Glute Bridge | 12 | 20 lb on hips |
Glutes
Hamstrings
Core
|
Structure: 3 rounds, 60-90s rest between rounds
Core Finisher
| # | Exercise | Reps/Time | Weight | Muscles |
|---|---|---|---|---|
| 1 | Dead Bugs | 10/side | bodyweight |
Rectus Abdominis
Obliques
|
| 2 | Russian Twists | 20 total (10/side) | 10 lb DB |
Obliques
Rectus Abdominis
|
| 3 | Plank Hold | 30-45s | bodyweight |
Rectus Abdominis
Obliques
Erector Spinae
|
Structure: 2 rounds, minimal rest between exercises. No rest between exercises — just move through them.
