Workout on November 10, 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 6kg slamball b/w legs, bent knee) - 40s, 40s, 30s, 30s
• High knees - 20 x 4
• KB getups - 10 (10 kg KB each side, 10 kg, 12 kg, 12 kg)
• Tuck crunches - 12 x 4
• Hanging windshield wipers - 5 (each side), 5, 5, 5
• Figure 8 (with KB) - 10 (16 kg KB, 16 kg, 20 kg, 20 kg)
• Hyper extensions - 10, 10, 10

Finisher

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

Notes

• Easy session. My first session wearing fitbit air.
• Spending time talking to trainer, need to reduce it or talk during workout.