🔥 Warmup
5 min treadmill walk + arm circles + hip circles
Main Workout
| # | Exercise | Reps | Weight | Muscles |
|---|---|---|---|---|
| 1 | Farmer's Walk | 30s walk | 15 lb pair or KBs | TrapsForearmsCore |
| 2 | H2L Chop (Wood Chop) | 10/side | 20 lb KB | ObliquesAbsShoulders |
| 3 | DB Push Press | 10-12 | 15 lb pair | DeltsTricepsQuads |
| 4 | DB Rear Delt Flies | 12-15 | 10 lb pair | Rear DeltsRhomboidsTraps |
| 5 | DB Hammer Curls | 10-12 | 12 lb pair | BicepsForearms |
| 6 | Calf Raises (1-leg) | 15/side | bodyweight or KB | Calves |
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.
