Exercise Routine
This page provides a structured approach to exercise routines, including upper body, core, lower body, and other workouts. Use these routines to build strength, endurance, and overall fitness.
💪 Upper Body
- Push-ups
- Pull-ups
- Dumbbell shoulder press
- Bent-over rows
- Tricep dips
- Bicep curls
🧘 Core
- 3 x 10 – One leg Deadlift (each) 17kg
- 5 x 2 min – Plank
- 2 x 1 min – One leg plank (for abductor)
- 2 x 1 min – One leg back plank (switch legs at 30s)
- Complete 20 min abs workout
🦵 Lower Body
- Squats (bodyweight or weighted)
- Lunges (forward, reverse, walking)
- Deadlifts
- Calf raises
- Glute bridges
- Step-ups
📝 Tips
- Warm up before every workout and cool down after.
- Focus on proper form to prevent injury.
- Gradually increase intensity and weights.
- Rest and recover—don’t overtrain.
- Stay hydrated and eat a balanced diet.