All workouts
Warm-up
- Jumping Jacks · 40s
- Arm Circles · 35s
- Cross-Body Arm Swings · 30s
- Scapular Pull-Aparts · 30s
- Wrist Circles & Flexor Stretch · 30s
Exercises
- 1Dumbbell Bench Press4 sets · 10, 8, 8, 6
- 2Incline Dumbbell Press3 sets · 12, 10, 8
- 3Dumbbell Lateral Raise3 sets · 15, 12, 12
- 4Dumbbell Skullcrusher3 sets · 12, 10, 8
- 5Side-Lying Dumbbell External Rotation2 sets · 15, 12
- 6Horse Stance1 round · 45s hold
- 7Seated Straddle Good Morning2 rounds · 8–10 reps
- 8Straddle Leg Lift2 rounds · 8–10 per side
- 9Straddle Leg Lift2 rounds · 8–10 per side
- 10Straddle Hover2 rounds · 3–5 hovers × 3 rounds
- 11Pancake PNF (Contract-Relax)1 round · 3–4 contract-relax rounds
- 12Butterfly (Baddha Konasana)1 round · 60s hold
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