Workout Routine

Hold my dumbbells, (7 day a week)

by as4500

Leave your brain at work or something idk, just follow the steps for a decent workout at home

Workouts

Monday Morning(Upper Body Push)

Jumping jacks

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec

Jumping jacks

3 sets

Arm circles

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec

Arm circles

3 sets

wall push-ups

Set
Intensity
Weight
Reps
Rest time
1
30
15 sec
2
30
15 sec
3
30
15 sec

wall push-ups

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
10
15 sec
2
10
15 sec

squat

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec

bench press

2 sets

shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec

shoulder press

2 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec

fly

2 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec

triceps kickback

2 sets

plank

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec

plank

2 sets

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec
3
15 sec

Russian Twist

3 sets

leg raises

Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
5
30 sec

leg raises

2 sets

Cross body shoulder stretch

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec

Cross body shoulder stretch

2 sets

Chest stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec

Chest stretch against wall

1 sets

Monday Afternoon

walk

Set
Intensity
Weight
Reps
Rest time
1
120 sec
2
120 sec
3
120 sec

walk

3 sets

Monday evening

mountain climbers

Set
Reps
Rest time
1
15
15 sec
2
15
15 sec

mountain climbers

2 sets

high knees

Set
Reps
Rest time
1
30
15 sec
2
30
15 sec

high knees

2 sets

standing chest opener

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec

standing chest opener

2 sets

cobra stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

cobra stretch

2 sets

child's pose

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

child's pose

2 sets

Spine Lumbar Stretch(Left/Right)

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

Spine Lumbar Stretch(Left/Right)

4 sets

Tuesday Morning(Lower Body)

Leg swings (Alternate between legs)

Set
Intensity
Weight
Reps
Rest time
1
5 sec
2
5 sec
3
5 sec
4
5 sec

Leg swings (Alternate between legs)

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
10
15 sec
2
10
15 sec

squat

2 sets

reverse lunges

Set
Reps
Rest time
1
10
15 sec
2
10
15 sec

reverse lunges

2 sets

Hip Circles

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
20 sec

Hip Circles

2 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
35 sec
2
–
–
12
35 sec
3
–
–
10
35 sec

goblet squat

3 sets

romaininan Deadlifts

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

romaininan Deadlifts

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
12
30 sec

lunge

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
35 sec
2
–
–
15
35 sec

calf raise

2 sets

plank

Set
Time
Rest time
1
60 sec
15 sec

plank

1 sets

bicycle crunches

Set
Reps
Rest time
1
10
25 sec
2
10
25 sec

bicycle crunches

2 sets

side plank

Set
Time
Rest time
1
30 sec
20 sec
2
30 sec
20 sec

side plank

2 sets

cossack squat

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

cossack squat

2 sets

Quad stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Quad stretch against wall

2 sets

Calf stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Calf stretch against wall

2 sets

standing Hamstring Stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

standing Hamstring Stretch

2 sets

Tuesday Afternoon

walk

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

walk

3 sets

Tuesday Evening

jump squats

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

jump squats

3 sets

reverse lunges

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

reverse lunges

3 sets

Quad stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Quad stretch against wall

2 sets

standing Hamstring Stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

standing Hamstring Stretch

2 sets

Calf stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Calf stretch against wall

2 sets

Wednesday Morning(Upper Body Pull)

Arm circles

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec

Arm circles

2 sets

shoulder rolls

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec

shoulder rolls

2 sets

Cat-Cow Stretch

Set
Intensity
Weight
Reps
Rest time
1
25 sec
2
25 sec

Cat-Cow Stretch

2 sets

Wrist Circles

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec

Wrist Circles

2 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
25 sec
2
–
–
15
25 sec
3
–
–
15
25 sec

dumbbell row

3 sets

Dumbbell Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
25 sec
2
–
–
15
25 sec
3
–
–
15
25 sec

Dumbbell Bicep Curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

hammer curl

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

rear delt fly

3 sets

plank

Set
Time
Rest time
1
30 sec
100 sec

plank

1 sets

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
20 sec
2
20 sec

Russian Twist

2 sets

leg raises

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec

leg raises

3 sets

bicep stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

bicep stretch against wall

2 sets

Cross body shoulder stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Cross body shoulder stretch

2 sets

Spine Lumbar Stretch(Left/Right)

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Spine Lumbar Stretch(Left/Right)

2 sets

Wednesday Afternoon

walk

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec

walk

3 sets

Wednesday Evening

standing chest opener

Set
Intensity
Weight
Reps
Rest time
1
100 sec

standing chest opener

1 sets

Seated Forward Bend

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Seated Forward Bend

1 sets

Dumbbell Push Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
25 sec
2
–
–
15
25 sec

Dumbbell Push Press

2 sets

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
25 sec
2
–
–
10
25 sec
3
–
–
10
25 sec

standing two-dumbbell bent over row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
25 sec
2
–
–
12
25 sec
3
–
–
12
25 sec

lateral raise

3 sets

Tricep Dips

Set
Intensity
Weight
Reps
Rest time
1
10
25 sec
2
10
25 sec
3
10
25 sec
4
10
25 sec

Tricep Dips

4 sets

Spine Lumbar Stretch(Left/Right)

Set
Intensity
Weight
Reps
Rest time
1
25 sec
2
25 sec
3
25 sec
4
25 sec

Spine Lumbar Stretch(Left/Right)

4 sets

cobra stretch

Set
Intensity
Weight
Reps
Rest time
1
25 sec

cobra stretch

1 sets

child's pose

Set
Intensity
Weight
Reps
Rest time
1
25 sec

child's pose

1 sets

Thursday Morning(Lower Body)

Leg swings (Alternate between legs)

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec

Leg swings (Alternate between legs)

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
10
25 sec

squat

1 sets

reverse lunges

Set
Reps
Rest time
1
10
30 sec

reverse lunges

1 sets

Hip Circles

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec

Hip Circles

2 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
35 sec
2
–
–
15
35 sec
3
–
–
15
35 sec

goblet squat

3 sets

romaininan Deadlifts

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
35 sec
2
–
–
15
35 sec
3
–
–
15
35 sec

romaininan Deadlifts

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
35 sec
2
–
–
16
35 sec
3
–
–
16
35 sec

lunge

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
35 sec
2
–
–
15
35 sec
3
–
–
15
35 sec

calf raise

3 sets

plank

Set
Time
Rest time
1
60 sec
40 sec

plank

1 sets

bicycle crunches

Set
Reps
Rest time
1
10
35 sec
2
10
35 sec

bicycle crunches

2 sets

side plank

Set
Time
Rest time
1
30 sec
30 sec

side plank

1 sets

Quad stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Quad stretch against wall

2 sets

Calf stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Calf stretch against wall

2 sets

standing Hamstring Stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

standing Hamstring Stretch

2 sets

Spine Lumbar Stretch(Left/Right)

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Spine Lumbar Stretch(Left/Right)

2 sets

cobra stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec

cobra stretch

1 sets

Thursday Afternoon

walk

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec
3
15 sec

walk

3 sets

Thursday Evening

squat

Set
Intensity
Weight
Reps
Rest time
1
10
20 sec
2
10
20 sec

squat

2 sets

forward lunges

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

forward lunges

2 sets

wall push-ups

Set
Intensity
Weight
Reps
Rest time
1
40
30 sec
2
40
30 sec

wall push-ups

2 sets

plank

Set
Time
Rest time
1
60 sec
30 sec

plank

1 sets

Quad stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Quad stretch against wall

2 sets

standing Hamstring Stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

standing Hamstring Stretch

2 sets

Calf stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Calf stretch against wall

2 sets

overhead tricep stretch

Set
Intensity
Weight
Reps
Rest time
1
5 sec
2
5 sec
3
5 sec
4
5 sec

overhead tricep stretch

4 sets

Friday Morning

Jumping jacks

Set
Intensity
Weight
Reps
Rest time
1
25 sec
2
25 sec

Jumping jacks

2 sets

Arm circles

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Arm circles

2 sets

toe touch

Set
Intensity
Weight
Reps
Rest time
1
10
15 sec
2
10
15 sec

toe touch

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
10
15 sec
2
10
15 sec

squat

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
35 sec
2
–
–
15
35 sec
3
–
–
15
35 sec

bench press

3 sets

shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
35 sec
2
–
–
15
35 sec
3
–
–
15
35 sec

shoulder press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
35 sec
2
–
–
15
35 sec
3
–
–
15
35 sec

fly

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
35 sec
2
–
–
15
35 sec
3
–
–
15
35 sec
4
–
–
15
35 sec
5
–
–
12
35 sec
6
–
–
12
35 sec

triceps kickback

6 sets

plank

Set
Time
Rest time
1
60 sec
30 sec

plank

1 sets

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
30 sec

Russian Twist

1 sets

leg raises

Set
Intensity
Weight
Reps
Rest time
1
15
15 sec
2
15
15 sec

leg raises

2 sets

standing chest opener

Set
Intensity
Weight
Reps
Rest time
1
15 sec

standing chest opener

1 sets

Chest stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Chest stretch against wall

2 sets

overhead tricep stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

overhead tricep stretch

2 sets

Cross body shoulder stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Cross body shoulder stretch

2 sets

Spine Lumbar Stretch(Left/Right)

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Spine Lumbar Stretch(Left/Right)

2 sets

cobra stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec

cobra stretch

1 sets

child's pose

Set
Intensity
Weight
Reps
Rest time
1
15 sec

child's pose

1 sets

Friday Afternoon

walk

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec
3
0 sec

walk

3 sets

Friday Evening

Jumping jacks

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Jumping jacks

2 sets

high knees

Set
Reps
Rest time
1
30
20 sec
2
30
20 sec

high knees

2 sets

mountain climbers

Set
Reps
Rest time
1
30
30 sec
2
30
30 sec

mountain climbers

2 sets

burpees

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

burpees

2 sets

standing chest opener

Set
Intensity
Weight
Reps
Rest time
1
15 sec

standing chest opener

1 sets

Seated Forward Bend

Set
Intensity
Weight
Reps
Rest time
1
15 sec

Seated Forward Bend

1 sets

Spine Lumbar Stretch(Left/Right)

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Spine Lumbar Stretch(Left/Right)

2 sets

cobra stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec

cobra stretch

1 sets

child's pose

Set
Intensity
Weight
Reps
Rest time
1
15 sec

child's pose

1 sets

Saturday Morning

Leg swings (Alternate between legs)

Set
Intensity
Weight
Reps
Rest time
1
5 sec
2
5 sec
3
5 sec
4
5 sec

Leg swings (Alternate between legs)

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
10
15 sec
2
10
15 sec

squat

2 sets

reverse lunges

Set
Reps
Rest time
1
10
25 sec
2
10
25 sec

reverse lunges

2 sets

Hip Circles

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Hip Circles

2 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

goblet squat

3 sets

romaininan Deadlifts

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

romaininan Deadlifts

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec
6
–
–
10
30 sec

lunge

6 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec

calf raise

4 sets

plank

Set
Time
Rest time
1
60 sec
25 sec

plank

1 sets

bicycle crunches

Set
Reps
Rest time
1
16
30 sec
2
16
30 sec

bicycle crunches

2 sets

side plank

Set
Time
Rest time
1
60 sec
30 sec
2
60 sec
30 sec

side plank

2 sets

Quad stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Quad stretch against wall

2 sets

standing Hamstring Stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

standing Hamstring Stretch

2 sets

Spine Lumbar Stretch(Left/Right)

Set
Intensity
Weight
Reps
Rest time
1
15 sec

Spine Lumbar Stretch(Left/Right)

1 sets

cobra stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec

cobra stretch

1 sets

child's pose

Set
Intensity
Weight
Reps
Rest time
1
15 sec

child's pose

1 sets

Saturday Afternoon

walk

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec

walk

3 sets

Saturday Evening

Jumping jacks

Set
Intensity
Weight
Reps
Rest time
1
15 sec

Jumping jacks

1 sets

high knees

Set
Reps
Rest time
1
60
20 sec

high knees

1 sets

mountain climbers

Set
Reps
Rest time
1
60
20 sec
2
60
20 sec

mountain climbers

2 sets

jump squats

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

jump squats

3 sets

reverse lunges

Set
Reps
Rest time
1
10
35 sec
2
10
35 sec
3
10
35 sec

reverse lunges

3 sets

standing Hamstring Stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

standing Hamstring Stretch

2 sets

Quad stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Quad stretch against wall

2 sets

Calf stretch against wall

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Calf stretch against wall

2 sets

Spine Lumbar Stretch(Left/Right)

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Spine Lumbar Stretch(Left/Right)

2 sets

Sunday Morning

Arm circles

Set
Intensity
Weight
Reps
Rest time
1
5 sec
2
5 sec
3
5 sec
4
5 sec

Arm circles

4 sets

shoulder rolls

Set
Intensity
Weight
Reps
Rest time
1
5 sec
2
5 sec

shoulder rolls

2 sets

Cat-Cow Stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Cat-Cow Stretch

2 sets

Wrist Circles

Set
Intensity
Weight
Reps
Rest time
1
5 sec
2
5 sec
3
5 sec
4
5 sec

Wrist Circles

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
45 sec
2
–
–
15 +
amrap
45 sec
3
–
–
15 +
amrap
45 sec

dumbbell row

3 sets

Dumbbell Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
45 sec
2
–
–
15 +
amrap
45 sec
3
–
–
15 +
amrap
45 sec

Dumbbell Bicep Curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
45 sec
2
–
–
15 +
amrap
45 sec
3
–
–
15 +
amrap
45 sec

hammer curl

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
45 sec
2
–
–
15 +
amrap
45 sec
3
–
–
15 +
amrap
45 sec

rear delt fly

3 sets

plank

Set
Time
Rest time
1
60 sec
46 sec
2
60 sec
45 sec

plank

2 sets

side plank

Set
Time
Rest time
1
30 sec
40 sec
2
30 sec
40 sec
3
30 sec
40 sec
4
30 sec
40 sec

side plank

4 sets

leg raises

Set
Intensity
Weight
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10 +
amrap
45 sec

leg raises

3 sets

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec

Russian Twist

3 sets

Sunday Afternoon

walk

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec

walk

3 sets

Sunday Evening

Arm circles

Set
Intensity
Weight
Reps
Rest time
1
5 sec
2
5 sec

Arm circles

2 sets

Wrist Circles

Set
Intensity
Weight
Reps
Rest time
1
5 sec
2
5 sec

Wrist Circles

2 sets

Dumbbell Push Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
25 sec
2
–
–
10
25 sec
3
–
–
8
25 sec

Dumbbell Push Press

3 sets

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
25 sec
2
–
–
10
25 sec
3
–
–
8
25 sec

standing two-dumbbell bent over row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
25 sec
2
–
–
10
25 sec
3
–
–
10
25 sec

lateral raise

3 sets

Tricep Dips

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15 +
amrap
30 sec

Tricep Dips

3 sets

standing chest opener

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

standing chest opener

2 sets

Seated Forward Bend

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Seated Forward Bend

2 sets

Spine Lumbar Stretch(Left/Right)

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec

Spine Lumbar Stretch(Left/Right)

2 sets

cobra stretch

Set
Intensity
Weight
Reps
Rest time
1
15 sec

cobra stretch

1 sets

child's pose

Set
Intensity
Weight
Reps
Rest time
1
15 sec

child's pose

1 sets