Workout on March 25, 2025

Legs & Core Workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings
• Super set
• Pull-ups         - 10, 10, 5
• Push-ups         - 20, 20, 10
• Double bar dips  - 10, 10, 5
• Shoulder warm-up

Workout

• Workout 1
• Single DB squats - 12 (20 kg DB) x 3
• Abs crunches (machine) - 20 x 3
• Workout 2
• DB lunges each side - 12 (15 kg DB each side) x 3
• Reverse crunches - 12 x 3
• Workout 3
• Leg curls (machine) - 12 (36 kg, 40 kg, 50 kg)
• Plate sit ups - 15 (7.5 kg plate) x 3
• Workout 4
• Deep squat to half squat 3 times + jump - 12 x 3
• Lying leg rotations - 8 (each direction) x 3
• Workout 5
• Calf raises (machine) - 20 (77 kg) x 3

Finisher

• Running
• 5 mins - 7.5 speed
• 5 mins - 6 speed
• Back stretch
• Hamstring stretch
• Calf stretch
• Kicks