Workout on August 18, 2026

Core workout

Location: Iron cult Gym

Warm-up

• Calf-raises -> Good mornings

Core Workout

• One arm L-sit dead hang - 10s (each side) x 3
• L-sit (slight bent knee with plate) - 30s (25 lbs plate), 30s (25 lbs), 30s (25 lbs), 28s (25 lbs)
• Knee tuck jumps - 10 x 4
• Cable ab crunches - 10 (50 lbs, 70 lbs, 90 lbs, 110 lbs)
• Seated side crunches - 10 (each side) x 4
• Plank plate slides - 10 (each side, 5 kg metal plate), 10 (+2.5kg), 10 (+0), 10 (+2.5kg)
• Slamball slams - 10 (6 kg, 8 kg, 12 kg)
• Stone gadha throw & balance - 10 (each side), 10, 10
• Hyper extensions - 10, 10, 10

Finisher

• Wrist curls
• Tibialis raises
• Grip strength with metal balls - 60s (0 kg), 30s (2 kg each side), 20s (2.5 kg)