⏱️ Workout Format
6 blocks, each ~25 minutes
5-minute breaks between blocks (drink 8–12 oz water)
Optional mid-session snack (banana, protein bar)
Total time: ~3 hours
Water goal: ~3 liters (sip, don’t chug)
🧱 Block 1: Core Activation
Plank
Hold a forearm plank with elbows under shoulders, body in a straight line. Engage your glutes and abs.
Target: entire core, especially transverse abdominis
Bird Dog
On all fours, extend your right arm and left leg. Hold briefly, then switch.
Tip: Keep hips level and avoid arching your back.
Dead Bug
Lie on your back, arms and legs in tabletop. Extend opposite arm and leg, then return and switch.
Focus on keeping your lower back pressed into the floor.
Side Plank with Rotation
Start in a side plank. Reach your top arm under your torso, rotating slightly, then return.
Do 30 seconds per side. Keep hips lifted and core tight.
💪 Block 2: Biceps Focus
Alternating Dumbbell Curls
Stand tall, curl one dumbbell at a time toward your shoulder.
Keep elbows close to your sides. Control the movement.
Hammer Curls
Same as curls, but palms face each other throughout.
Targets brachialis and forearms.
Concentration Curls
Sit, elbow resting on inner thigh, curl dumbbell up.
Isolate the bicep. Go slow and squeeze at the top.
Isometric Curl Hold
Hold a dumbbell halfway through a curl (elbow at 90°) for 30 seconds.
Burns like crazy — stay still and breathe.
🔥 Block 3: Core Burn
Leg Raises
Lie flat, legs straight. Raise legs to 90°, then lower slowly.
Don’t let your lower back lift off the floor.
Russian Twists
Sit with knees bent, lean back slightly, twist torso side to side.
Add a dumbbell for extra challenge.
Bicycle Crunches
Lie on your back, alternate elbow to opposite knee in a pedaling motion.
Lead with your shoulder, not your elbow.
Mountain Climbers
In a plank, drive knees toward your chest one at a time, quickly alternating.
Keep your core tight and back flat.
💥 Block 4: Triceps Focus
Overhead Dumbbell Extension
Hold one dumbbell with both hands overhead, lower behind your head, then extend.
Keep elbows close to your ears.
Dumbbell Kickbacks
Hinge forward, elbows bent. Extend arms straight back.
Don’t swing — squeeze at the top.
Close-Grip Dumbbell Press
Lie on a bench or floor, press dumbbells up with palms facing each other, elbows close.
Targets triceps more than chest.
Triceps Dips
Hands on a bench or chair behind you, lower your body by bending elbows, then press up.
Keep your back close to the bench.
🧠 Block 5: Core Stability
Plank with Shoulder Taps
In a plank, tap each shoulder with the opposite hand.
Minimize hip sway — slow and controlled.
Side Plank Reach-Through
In a side plank, reach your top arm under your torso, then return.
Engage your obliques and rotate with control.
Crunches
Lie on your back, knees bent. Lift your shoulders off the floor using your abs.
Exhale as you crunch up, inhale as you lower.
Flutter Kicks
Lie on your back, legs extended. Alternate small, quick kicks just above the floor.
Keep your lower back pressed down.
💪 Block 6: Arm Superset Finisher
Superset 1
Bicep Curl – 10 reps
Overhead Triceps Extension – 10 reps
No rest between moves. Repeat 3x.
Superset 2
Hammer Curl – 10 reps
Kickback – 10 reps
Keep form tight — don’t rush.
Superset 3
Isometric Curl Hold – 30 sec
Triceps Dips – 12 reps
Final burnout round. Push through!
💧 Hydration Tips
Sip 8–12 oz (~250–350 ml) every 25–30 minutes
Avoid chugging to prevent side cramps
Add a pinch of salt or electrolyte tab if sweating heavily
🍽️ Pre-Workout Meal (60–90 min before)
Ideal Combo:
Whole grain toast + peanut butter
1 banana
1 boiled egg or Greek yogurt
Swaps if needed:
No toast? Use oats, tortilla, or rice cake
No banana? Try apple, raisins, or dates
No egg/yogurt? Use cottage cheese, protein bar, or milk