🧨 [Core training]

2-4 Rounds

Dead bug + crunch 
- 10

Plank + hip extension ➡️ adduction 
- 10

Superman + shoulder extension 
- 10


In The Living Room

Dynamite Core Training

💪🏾 [Push Day]

2-3 Rounds

Palm up KB press
- 6

Push up + bottom pulse
- 6

Side plank ➡️ press
- 8

🦵🏾 [Monday Legs]

3 Rounds

Seated good morning
- 8

Front rack dumbbell tempo squat
- 10

Dumbbell RDL
- 10

💪🏾 [Pull workout]

Bent leg row
- 4 x 10-15

Chin up hold (top)
- 4 x 20s

Full body session

3 Rounds

Push up ➡️ upward facing dog
- 5

Split Squat
- 8

Turkish get up
- 3

💪🏾 [Arms & Shoulders]

4 Rounds

Prone W ➡️ I
- 5

Floor triceps press
- 8

Spider curl
- 10

🦵🏾[Lower body training]

Kickstand RDL
- 8

Standing single leg hip flexion + weight
- 20s

Kettlebell deadlift bottom holds
- 20s

☀️[core training]☀️ 

Windshield wipers + blocks
- 10

Hollow holds
- 20s

Good Morning + reach (hold)
- 30s

Bear + single arm abduction 
- 10

💪🏾[Press Workout]💪🏾

Push-up on blocks
- 10-15

Single arm Arnold press (tall kneeling)
- 8

Y holds
- 30s

[Lower body kettlebell session]

Kettlebell thruster
- 8

Sumo deadlift
- 8

Kettlebell low squat pulse
- 6