# Nice

## Upper body day

Pike Push-Up · Plank · Push-Up (Decline) · Dead Bug · Push-Up (Diamond) · Hollow Body Hold · Push-Up

### Workout

- 2 × 0-10 Pike Push-Up
- 1 × 0-60s Plank
- 2 × 0-10 Push-Up (Decline)
- 2 × 0-15 Dead Bug
- 2 × 0-10 Push-Up (Diamond)
- 2 × 0-30s Hollow Body Hold
- 2 × 0-10 Push-Up


## Leg day

Pistol Squat · Bodyweight Squat · Calf Raise · Glute Bridge · Leg Raise

### Workout

- 2 × 0-10 Pistol Squat
- 2 × 1-15 Bodyweight Squat
- 2 × 1-20 Calf Raise
- 2 × 1-20 Glute Bridge
- 2 × 1-10 Leg Raise


## Back day

Elbow-T lifts · Lat pulldown · Superman Hold · Push-Up · Bodyweight Squat · Hollow Body Hold

### Workout

- 2 × 0-10 Elbow-T lifts
- 2 × 0-10 Lat pulldown
- 2 × 0-30s Superman Hold
- 2 × 0-10 Push-Up
- 2 × 0-10 Bodyweight Squat
- 2 × 0-30s Hollow Body Hold