Warm-up
01
Child's Pose
Gentle mobility warm-up for spine and hips.
60s
rest 30s
Strength
02
Floor Dips
Horizontal pushing compound to build chest/triceps; control descent.
4 × 8
rest 60s
03
Body-ups
Upper-body pulling compound (bodyweight). If too easy, add tempo or weighted vest.
4 × 6
rest 60s
04
Alternating Bicep Curls
Higher-rep accessory for arm hypertrophy and pulling balance.
3 × 12 @15lb
rest 60s
05
Side Split Squats Right
Lateral single-leg strength and stability; keeps quad/glute balance.
4 × 8
rest 60s
06
Split Squats Right
Supplemental unilateral leg work to round out quad/glute volume.
3 × 8
rest 60s
07
Kneeling Kickbacks
Triceps isolation to balance pushing volume; bodyweight focused.
4 × 10
rest 60s
08
Side Plank Right
Core stability; keep straight line and long neck.
45s
rest 30s
Cooldown
09
Butterfly Stretch
Cooldown for hips and groin mobility.
60s
rest 30s