Workout on October 17, 2025

Cardio & Core workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings

Cardio

• Two hand kettlebell (plate) swings - 25 (20 kg plate) x 3
• Single hand exchange swings (each arm) - 10 (20 kg plate) x 3

Core workout

• Plate jack knives - 20 (10 kg), 20 (10 kg), 40 (10 kg)
• Hanging knee raises (underhand grip active hold) - 15 x 3

Stretching

• Shoulder mobility
• Floor stretches
• Back stretches
• Hamstring stretches