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Day B

Press + Pull · ~20 min

Upper-body push and pull with a core finisher.

Warmup · 5 min

  • Cat-cow10 reps
  • Hip circles10 each direction, each leg
  • Leg swings10 front-to-back, 10 side-to-side, each leg
  • Bodyweight squats10 reps, progressively deeper
  • Glute bridges10 reps
  • World's greatest stretch3 each side
  • Inchworms5 reps

Workout

  1. Kettlebell deadlift3 × 8
    No bell
    Single-leg Romanian deadlift 3 × 8 each leg
  2. Push press3 × 5–8 each side
    No bell
    Pike pushups 3 × 6–10

    Feet elevated for harder, knees down for easier.

  3. Bent-over row3 × 10 each side
    No bell
    Inverted rows under a sturdy table, or superman pulls 3 × 10–15
  4. Plank3 × 30 sec
    30round 1 / 33 × 30 sec

Cooldown · 10 min

  • Pigeon pose90 sec each side
    1:30round 1 / 290 sec each side
  • Couch stretch60 sec each side
    1:00round 1 / 260 sec each side
  • Seated forward fold90 sec
    1:3090 sec
  • Happy baby60 sec
    1:0060 sec
  • Child's pose with side reach30 sec each side
    30round 1 / 230 sec each side
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