Workout on February 9, 2022

Lower Body & Core workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings
• Super set
• Pull-ups                 - 10, 10, 5
• Push-ups               - 20, 20, 10
• Single bar dips    - 10, 10, 5

Lower body workout

• Dumbbell Squats - 10 (10 kg each side, 12.5 kg, 15 kg)
• Leg press - 10 (70 kg) x 3
• Leg extension - 10 (27 kg, 32 kg, 36 kg)
• Leg curls - 10 (36 kg, 41 kg, 45 kg)

Core workout

• Declined crunches - 20 x 3
• Hanging knee raises - 20 x 3