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Leg Day B (v2)
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.
Leg Day B (v2)
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.
Core + Conditioning + Mobility
90/90 Breathing w/ Reach (2 rounds × 4–6 breaths) → 1 easy practice round of minutes 1–3.
Upper Body Pull + Rear Delts + Bicepts
Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups
Leg Day B (Hard Day)
90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift.
Upper Body Push + Delts
90/90 breathing (1–2 rounds) → shoulder circles (10 each) → band pull‑aparts (2 × 12) → 1–2 warm-up sets for the first lift.
Upper Body Pull + Rear Delts + Bicepts
Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups
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Day 1 workout3
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Leg Day A - Thrust + Abduct
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds × 4–6 breaths) → hip hinge patterning (8 reps) → 1–2 warm-up sets for the first lift.
Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Cardio & Core Finisher
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Cardio & Lower Body Finisher
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Cardio & Lower Body Finisher
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Cardio - Walk & Core Finisher
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Exercises
Dead Bugs
Setup - Lie on your back with your knees bent at 90 degrees and feet lifted off the floor. Hold a dumbbell with both hands directly above your chest, arms fully extended Movement - Slowly lower your left leg toward the floor while keeping the dumbbell stable overhead - Bring your left leg back to the starting position and then alternative and replicate the movement with your right legUp and Down Plank
Setup - Begin in a low plank position, also known as a forearm plank. To do this place your forearms on the ground with elbows directly beneath your shoulders - Keep your body in a straight line from your head to heels - Engage your core, glutes, and thighs to maintain a stable position - Your forearms should be parallel to each other, and your hands can be clasped together or placed flat on the floor Movement - Begin the movement by pressing your right hand into the ground and pushing up into the high plank. Your palm should press firmly into the floor, and your elbow should fully extend as you come up - Once the right arm is straight, follow by pressing the left hand into the ground and straightening the left arm to complete the transition to the high plank - Now you’re in a full push up position, with your arms extended and your hands directly under your shoulders - To return to the starting position, begin by lowering your right forearm back to the ground, bringing your elbow back beneath your shoulder - Once the right forearm is down, follow by lowering the left forearm to complete the transition back to the low plank position. Continue alternating armsShoulder Taps
Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possibleLeg Raises
Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touchSide Plank Dips
Setup - Start by lying by your side with your elbow directly beneath your shoulder and your legs extended straight - Press your forearm into the ground to lift your hips off the floor and your other arm in the air Movement - Slowly lower your hips towards the ground. Keep your body in a straight line - Once hips are nearly touching the ground, squeeze obliques and core to lift your hips back up to the starting positionSide Plank Dips
Setup - Start by lying by your side with your elbow directly beneath your shoulder and your legs extended straight - Press your forearm into the ground to lift your hips off the floor and your other arm in the air Movement - Slowly lower your hips towards the ground. Keep your body in a straight line - Once hips are nearly touching the ground, squeeze obliques and core to lift your hips back up to the starting positionInterval blocks require a Time field for every set.
Exercises
Burpee
Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movementMountain Climbers
Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast paceJump Squats
Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movement