🔥 Warmup
5 min treadmill walk + arm circles + hip circles
Main Workout
| # | Exercise | Reps | Weight | Muscles |
|---|---|---|---|---|
| 1 | KB Swings (two-arm) | 10 | 20 lb KB | GlutesHamstringsCore |
| 2 | Bench DB Press | 15 | 10 lb pair | PecsDeltsTriceps |
| 3 | Goblet Squats | 15 | 20 lb KB | QuadsGlutesCore |
| 4 | Overhead DB Press | 10 | 10 lb pair | DeltsTricepsTraps |
| 5 | One-arm Rows | 10/side | 12 lb | LatsRhomboidsBiceps |
| 6 | DB Lunges | 6/leg | 10 lb pair | QuadsGlutesHamstrings |
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 | 8 lb KB or 10 lb DB | ObliquesAbs |
| 3 | Plank Hold | 30–45s | bodyweight | AbsCore |
Structure: 2 rounds, minimal rest. No rest between exercises — move through them.
