🔥 Warmup
5 min treadmill walk + arm circles + hip circles
Main Workout
| # | Exercise | Reps | Weight | Muscles |
|---|---|---|---|---|
| 1 | KB Goblet Squat | 15 | 25 lb KB | QuadsGlutesCore |
| 2 | DB Overhead Press | 10 | 15 lb pair | DeltsTricepsTraps |
| 3 | KB Romanian Deadlift | 10 | 25 lb KB | HamstringsGlutesLower Back |
| 4 | DB Triceps Extension | 12 | 15 lb | Triceps |
| 5 | Push-ups | 8–15 | bodyweight | PecsDeltsTricepsSerratus |
Structure: 3 rounds, 60–90s rest between rounds
🧱 Core Finisher
| # | Exercise | Reps/Time | Weight | Muscles |
|---|---|---|---|---|
| 1 | Dead Bugs | 10/side | bodyweight | AbsCore |
| 2 | Russian Twists | 20 total | 12 lb KB or DB | ObliquesAbs |
| 3 | Plank Hold | 30–45s | bodyweight | AbsCore |
Structure: 2 rounds, minimal rest. No rest between exercises.
