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💪 Workout Day
Day A — Upper/Lower Focus
Warmup
5 min treadmill walk + arm circles + hip circles
Main Workout
| # | Exercise | Reps | Weight | Form Video |
|---|
| 1 |
KB Swings (two-arm) |
10 |
20 lb KB (ready for 25 — Bowflex KB set ordered) |
▶ Video |
| 2 |
Bench DB Press |
15 |
12 lb pair ✅ |
▶ Video |
| 3 |
Goblet Squats |
15 |
20 lb KB (ready for 25) |
▶ Video |
| 4 |
Overhead DB Press |
10 |
12 lb pair ✅ pushed through |
▶ Video |
| 5 |
One-arm Rows |
10/side |
15 lb ✅ |
▶ Video |
| 6 |
DB Lunges |
6/leg |
10 lb pair |
⚠️ Right ankle tweaked (likely from squats) — abbreviated motion last circuit |
Structure: 3 rounds, 60-90s rest between rounds
⚠️ Ankle note: Right ankle tweaked during circuit (likely goblet squats) — abbreviated lunges on last round. Warm up more thoroughly going forward.
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 |
30s ✅ (hit on 2nd circuit!) |
bodyweight |
▶ Video |
Structure: 2 rounds, minimal rest between exercises or rounds
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