Workout on July 30, 2025

Legs & core workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings

Legs Workout

• Smith machine closed leg squats - 12 (15 kg each side), 20 (10 kg), 20 (10 kg)
• Smith machine lunges - 10 (15 kg each side), 20 (10 kg), 20 (10 kg)
• BB sumo squat - 10 (15 kg each side), 20 (10 kg), 20 (10 kg)
• Single leg DB deadlift - 10 (7.5 kg each side), 20 (5 kg), 20 (5 kg)
• Baitak - 15 x 3
• Donkey calf raise - 20 (one person on me) x 3
• Floor calf raise - 20 x 3

Core workout

• Declined plate crunch and twist - 10 (7.5 kg plate) x 3
• V ups toe touches - 10 x 3
• V hold - 30 secs, 30 secs
• Side crunches each side - 8 (7.5 kg DB) x 3
• Hyper extension with alternate kettlebell lifts - 5 x 3

Finisher

• Back stretch
• Hamstring stretch
• Calf stretch