Workout on October 8, 2025

Cardio & Core workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings

Cardio

• Two hand kettlebell (plate) swings - 25 (15 kg plate, 15 kg, 20 kg)
• Single hand exchange swings (each arm) - 10 (15 kg plate, 15 kg, 20 kg)

Core workout

• Plate jack knives - 15 (7.5 kg), 20 (7.5 kg), 20 (7.5 kg)
• Hanging knee raises (underhand grip active hold) - 15 x 3

Stretching

• Floor stretches
• Pancake stretch
• Back stretches
• Hamstring stretches