Warm-up
01
Child's Pose
Gentle mobility warm-up for the back and hips.
60s
rest 30s
Strength
02
Alternating Bicep Curls
Controlled curls for arm hypertrophy; stand tall.
3 × 12 @15lb
rest 90s
03
Body-ups
Upper-body compound (press/push focus) and core engagement.
3 × 10
rest 90s
04
Side Plank Right
Core stability and oblique endurance.
45s
rest 30s
Cardio
05
3d Lunge Warmup
Loaded lunges to challenge balance and single-leg strength.
2 × 10 @15lb
rest 90s
Cooldown
06
Cobra Stretch
Cool-down for anterior chain and low back mobility.
60s
rest 30s