Ash Pages / Workouts /
💪 Day A
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 |
Video |
| 2 |
Bench DB Press |
15 |
10 lb pair |
Video |
| 3 |
Goblet Squats |
15 |
20 lb KB |
Video |
| 4 |
Overhead DB Press |
10 |
10 lb pair |
Video |
| 5 |
One-arm Rows |
10/side |
12 lb |
Video |
| 6 |
DB Lunges |
6/leg |
10 lb pair |
bodyweight to start, add DBs week 2+ |
Structure: 3 rounds, 60-90s rest between rounds
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 |
30-45s |
bodyweight |
Video |
Structure: 2 rounds, minimal rest between rounds. No rest between exercises — just move through them.
Why these three:
Dead bugs = anti-extension (resist arching) · Russian twists = rotation (obliques) · Plank = isometric hold (core endurance)
← Back to workout list