🔥 Warmup
5 min treadmill walk + arm circles + hip circles
Main Workout
| # | Exercise | Reps | Weight | Muscles |
|---|---|---|---|---|
| 1 | KB Around the World | 10/direction | 35 lbs | DeltoidsCore |
| 2 | DB Lateral Raises | 12 | 10 lbs | DeltoidsTraps |
| 3 | KB Sumo Deadlift | 12 | 35 lbs | GlutesHamstringsQuadsErector Spinae |
| 4 | DB Biceps Curls | 12 | 12 lbs ⚠️ watch elbow | BicepsForearms |
| 5 | Push-ups | 15 | bodyweight | PecsTricepsSerratusDeltoids |
| 6 | DB Glute Bridge | 12 | 20 lbs | GlutesHamstringsCore |
Structure: 3 rounds, 60–90s rest
🧱 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.
