Week 4, Day 3Strength

Warm-up

  • Arm circles, leg swings
    1–2 min
  • Goblet squat hold (light KB)1 × 30 sec
    5–10 lb

Main

  • Dumbbell bench press (on bench)3 × 8–10
  • Goblet squat3 × 10–12
    kettlebell 20–30 lb
  • Single-arm row (each arm)3 × 8–10
    dumbbell
  • Dumbbell RDL3 × 10–12
  • Overhead press2 × 8–10
  • Kettlebell swing2 × 12–15
    power, not max weight

Finisher

  • Plank2 × 30–45 sec
  • Optional: bicep curls / tricep extension2 × 10–12
    dumbbells