Thursday Workout

💪 Upper Body Workout

Structure:

    •    3 rounds

    •    45 seconds per move, 15 seconds transition

    •    90 seconds rest between rounds

Optional Finisher:

    •    2-minute plank hold (drop to knees if needed, but keep going)

🔥 Warm-up (Optional)

    •    3–5 minutes of light cardio (jump rope, arm swings, jogging)

    •    Dynamic stretches (cat-cow, chest stretch)

Main Circuit

    1.    Push-up with Rotation — Push-up, rotate into side plank, alternate sides

    2.    Tricep Push-ups (Close Grip) — Hands close under chest, elbows tight to body

    3.    Plank Row (Bodyweight) — In plank, drive elbow back as if rowing, alternate sides

    4.    Inchworm to Push-up — Walk hands out, perform push-up, walk back in

    5.    Side Plank with Reach Under — Rotate under torso, repeat, switch sides at 30 sec

    6.    Hollow Body Hold — Lie on back, lift shoulders/legs, arms overhead

Burner (Choose Your Preference)

    •    Push-ups

    •    Plank Jacks

    •    High Plank Shoulder Pulses