Workout on May 13, 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 (22.5 kg DB, 22.5 kg, 25 kg)
• Abs crunches (machine) - 20 x 3
• Workout 2
• DB lunges each side - 12 (15 kg DB each side) x 3
• Reverse crunches - 20 x 3
• Workout 3
• Leg curls (machine) - 15 (50 kg, 54 kg, 59 kg)
• Plate sit ups - 15 (10 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

• Pullups - 10
• Cycling - 10 mins
• Back stretch
• Hamstring stretch
• Calf stretch
• Kicks