Workout on July 16, 2026

Core workout

Location: Iron cult Gym

Warm-up

• Calf-raises -> Good mornings

Core Workout

• L-sit - 40s, 40s, 30s, 30s
• Bicycle crunches - 20 (each side) x 4
• DB sit ups - 10 (15 lbs each arm, 20 lbs, 20 lbs), 8 (25 lbs)
• Hanging around the worlds (holding football) - 6 (each side), 6, 5, 5
• Swiss ball arm rolls - 10, 10, 10
• KB Russian twists (holding football) - 10 (each side, 10 kg DB) x 3
• Hyper extensions - 10, 10, 10

Finisher

• Grip strength with metal plates
• Tibialis raises
• Grip strength with metal balls + 2.5 kg (each arm)