23d • Workout Centre
Daily Body Weight Workout #26
Upper-Body & Core Strength
Goal: Maintain muscle endurance and posture integrity.
Warm-Up (5 min)
Arm swings → Shoulder rolls → Inchworms → Wall push-ups → Plank hold
Main Circuit (20 min) – Repeat 3–4× (Rest 30–45 s)
- 10–15 push-ups
- 12 triceps dips
- 15 superman lifts
- 12 plank up-downs
- 30 s bear crawl
- 10 side plank reach unders each side
Cool-Down (5 min)
Chest stretch → Shoulder stretch → Cat–cow → Child’s pose
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Daily Body Weight Workout #26
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