Workout Routine
This page provides a structured approach to exercise routines, including upper body, core, lower body, and other workouts. Use these routines to build strength, endurance, and overall fitness.
💪 Upper Body​
- Push-ups
- Pull-ups
- Dumbbell shoulder press
- Bent-over rows
- Tricep dips
- Bicep curls
🧘 Core​
- 3 x 10 – One leg Deadlift (each) 17kg
- 5 x 2 min – Plank
- 2 x 1 min – One leg plank (for abductor)
- 2 x 1 min – One leg back plank (switch legs at 30s)
- Complete 20 min abs workout
🦵 Lower Body​
- Squats (bodyweight or weighted)
- Lunges (forward, reverse, walking)
- Deadlifts
- Calf raises
- Glute bridges
- Step-ups
Friday - Recovery Day​
| Workout | Sets/Time |
|---|---|
| Warm-up Stationary Bike | 5 min |
| Stretching and Mobility | 10 min |
| Band Resistant Activation | 6 min |
| Abs (Side Plank, Plank, Lower Abs) | 2 x 20 |
| Squat (Bosu) | 1 x 20 |
| Push-up (Bosu) | 1 x 15 |
| Pull-up (Band) | 1 x 10 |
| Swimming | 10 min |
| Sauna ( + Cold Shower) | 10 min |