Workout on September 30, 2025

Cardio & Core workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings

Cardio

• Two hand kettlebell (plate) swings - 25 (12.5 kg plate, 12.5 kg, 15 kg)
• Single hand exchange swings (each arm) - 10 (15 kg plate) x 3

Core workout

• Plate jack knives - 15 (7.5 kg) x 3
• Hanging knee raises (underhand grip active hold) - 15 x 3

Stretching

• Floor stretches
• Pancake stretch