Nov 3, 2025: Chest and Arms and Rotator Cuff and Flexibility, 54 mins. Yoga: 12:02 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Incline Dumbbell Fly: 10 * 2 kg, 15, 15, 15, 15 reps Incline Dumbbell Hammer Grip Bench Press: …

Nov 2, 2025: Flexibility and Back and Shoulders, 53 mins. Yoga: 12:02 Lying Dumbbell Row: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Lateral Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Seated Rear Raise: 10 * 2 kg, 20, 20, 20, 20 reps One Ha…

Nov 1, 2025: Legs and Flexibility, 53 mins. Yoga: 12:02 Pile Squat: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell Front Squat to Bench: 15 * 2 kg, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25 reps Seated One Leg Calf R…

Oct 30, 2025: Chest and Arms and Rotator Cuff and Flexibility, 55 mins. Yoga: 12:07 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Incline Dumbbell Fly: 10 * 2 kg, 15, 15, 15, 15 reps Incline Dumbbell Hammer Grip Bench Press:…

Oct 29, 2025: Flexibility and Back and Shoulders, 53 mins. Yoga: 12:02 Lying Dumbbell Row: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Lateral Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Seated Rear Raise: 10 * 2 kg, 20, 20, 20, 20 reps One H…

Oct 27, 2025: Legs and Flexibility, 53 mins. Yoga: 12:01 Pile Squat: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25, 25, 25 reps Seated One Leg Calf Raise: 15 * 2 kg, L30-R30, L30-R30, L30-R30, L30-R30, …

Oct 26, 2025: Chest and Arms and Rotator Cuff and Flexibility, 52 mins. Yoga: 12:04 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Incline Dumbbell Fly: 10 * 2 kg, 15, 15, 15, 15 reps Dumbbell Reverse Grip Bench Press: 15 * 2…

Oct 25, 2025: Flexibility and Back and Shoulders, 52 mins. Yoga: 12:00 Lying Dumbbell Row: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Lateral Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Seated Rear Raise: 10 * 2 kg, 20, 20, 20, 20 reps One H…

Oct 22, 2025: Legs and Flexibility, 51 mins. Yoga: 12:02 Lying Hip Abduction: 15 kg, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25, 25, 25, 25 reps Seated O…

Oct 20, 2025: Chest and Arms and Rotator Cuff and Flexibility, 61 mins. Yoga: 12:03 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Incline Dumbbell Fly: 10 * 2 kg, 15, 15, 15, 15 reps Incline Dumbbell Hammer Grip Bench Press:…

Oct 19, 2025: Flexibility and Back and Shoulders, 58 mins. Yoga: 12:00 Lying Dumbbell Row: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Lateral Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Seated Rear Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 re…

Oct 18, 2025: Legs and Flexibility, 59 mins. Yoga: 12:08 Pile Squat: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell Front Squat to Bench: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25 reps Calf Raise: …

Oct 15, 2025: Chest and Arms and Rotator Cuff and Flexibility, 59 mins. Yoga: 12:05 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Incline Dumbbell Hammer Grip Bench Press: 10 * 2 kg, 15, 15, 15, 15 reps Incline Dumbbell Fly:…

Oct 13, 2025: Flexibility and Back and Shoulders, 58 mins. Yoga: 12:03 Lying Dumbbell Row: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Lateral Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Seated Rear Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 re…

Oct 12, 2025: Legs and Flexibility, 60 mins. Yoga: 12:12 Pile Squat: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell Front Squat to Bench: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25 reps Calf Raise: …

Oct 11, 2025: Chest and Arms and Rotator Cuff and Flexibility, 61 mins. Yoga: 12:03 Incline Dumbbell Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Dumbbell Reverse Grip Bench Press: 15 * 2 kg, 15, 15, 15, 15 reps Dumbbell Fly: 10 * 2 kg, 20,…

Oct 8, 2025: Flexibility and Shoulders and Legs, 61 mins. Yoga: 12:10 Lateral Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Seated Rear Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Cuban Press: 15 kg, 15, 15, 15, 15, 15, 15 reps Lying Hip…

Oct 6, 2025: Legs and Flexibility, 59 mins. Yoga: 12:02 Lying Hip Abduction: 15 kg, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25 reps Calf Raise: 15 * 2 kg, 30, 30, 30, 30, 30, 30, 30, 30 reps Br…

Oct 5, 2025: Chest and Arms and Rotator Cuff and Flexibility, 62 mins. Yoga: 12:03 Dumbbell Reverse Grip Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15, 15, 15 reps Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20, 20, 20, 20, 20 reps Dumbbell Pull…

Oct 4, 2025: Flexibility and Back and Shoulders, 60 mins. Yoga: 12:04 Lying Dumbbell Row: 15 * 2 kg, 20, 20, 20, 20, 20, 20, 20, 20 reps Lateral Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Seated Rear Raise: 10 * 2 kg, 20, 20, 20, 20, 20…

Oct 2, 2025: Legs and Flexibility, 59 mins. Yoga: 12:03 Pile Squat: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell Front Squat to Bench: 15 * 2 kg, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25 reps Single Leg Deadlift: …

Oct 1, 2025: Chest and Arms and Rotator Cuff and Flexibility, 57 mins. Yoga: 12:06 Dumbbell Reverse Grip Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15, 15, 15 reps Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20, 20, 20, 20, 20 reps Dumbbell Clos…

Sep 28, 2025: Flexibility and Back and Shoulders, 62 mins. Yoga: 12:04 Lying Dumbbell Row: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Lateral Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell Reverse Row: 15 * 2 kg, 20, 20, 20, 20 reps Se…

Sep 27, 2025: Legs and Flexibility, 59 mins. Yoga: 12:03 Lying Hip Abduction: 15 kg, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25, 25, 25, 25, 25 …

Sep 25, 2025: Chest and Arms and Rotator Cuff and Flexibility, 55 mins. Yoga: 12:03 Dumbbell Reverse Grip Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15, 15, 15 reps Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20, 20, 20, 20, 20 reps Shoulder Int…

Sep 23, 2025: Flexibility and Back and Shoulders, 56 mins. Yoga: 12:03 Dumbbell Pullover: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Lying Dumbbell Row: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell Reverse Row: 15 * 2 kg, 20, 20, 20, 20 rep…

Sep 21, 2025: Legs and Flexibility, 57 mins. Yoga: 12:03 Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Dumbbell Front Squat to Bench: 15 * 2 kg, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25, 25, 25 reps Single Leg Deadlift:…

Sep 19, 2025: Chest and Arms and Rotator Cuff and Flexibility, 55 mins. Yoga: 12:05 Dumbbell Reverse Grip Bench Press: 15 * 2 kg, 15, 15, 15, 15, 15, 15, 15, 15 reps Dumbbell Fly: 10 * 2 kg, 20, 20, 20, 20, 20, 20, 20, 20 reps Shoulder Int…

Sep 17, 2025: Flexibility and Back and Shoulders, 54 mins. Yoga: 12:04 Lying Dumbbell Row: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Lateral Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Seated Rear Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 re…

Sep 16, 2025: Legs and Flexibility, 56 mins. Yoga: 12:03 Lying Hip Abduction: 15 kg, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25, 25, 25, 25, 25 …