Workout on October 27, 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 hold (holding football b/w legs) - 60s, 50s, 40s
• Bicycle crunches - 20 (each side) x 4
• DB getups with ankle weights and football b/w feet - 10 (10 lbs DB each side) x 4
• Grappling obliques workout (each side) - 5 (5 kg plate, 10 kg plate, 15 kg plate, 15 kg plate)
• Hanging side and front raises - 5 x 3
• V-sit hold - 20s, 20s, 20s
• Ab roller (on knee) - 10 x 3
• Ab roller (full body) - 5
• Hyper extensions - 10, 10, 10
• Plank with one leg raised - 30s (each leg)

Finisher

• Wrist curls
• Tibialis raises
• Grip strength with metal balls - 60s (0 kg), 50s (1.5 kg each side), 30s (2.5 kg)

Notes

• Got my back massaged, and the pain on left middle back is mostly gone
• My V-sit hold form needs improvement
• Bicyle crunches form was corrected by trainer