# Routine

## Upper Body Strength Push (Copy)

A focused upper-body pushing session that builds real pressing strength from the ground up. Expect controlled, deliberate reps that leave your chest, shoulders, and triceps fired up — not fried.

### Warm-Up

- 2 × 20s Arm Circle
- 2 × 10 Shoulder Circle
- 2 × 10 Scapular Push-Up
- 2 × 5 Inchworm

### Main Workout

- 3 × 10+ Push-Up
- 3 × 10 Pike Push-Up
- 3 × 10 Push-Up (Wide)
- 3 × 10 Push-Up (Diamond)
- 3 × 10 Push-Up (Decline)

### Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Chest Stretch
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 30s Chest Doorway Stretch


## Upper A

Dip (Parallel Bar) · Push-Up (Wall)

### Workout

- 1 × 1 Burpee
- 1 × 1 Push-Up (Diamond)
- 1 × 1 Push-Up (Wide)
- 1 × 1 Push-Up
- 1 × 1 Pike Push-Up

### Warm up


### Round1

- 1 × 1 Dip (Chest Version)
- 1 × 1 Inverted Row
- 1 × 1 Plank (Shoulder Tap)
- 1 × 0 Push-Up (Decline)
- 1 × 0 Push-Up (Incline)

### Workout


## Legs A

Bicycle Crunch · Squat (Assisted)

### Workout

- 1 × 1 Split Squat
- 1 × 1 Pistol Squat
- 1 × 1 Bodyweight Squat
- 1 × 1 Split Squat (Bulgarian)
- 1 × 0 Shrimp Squat (Intermediate)
- 1 × 0 Reverse Plank
- 1 × 0 Burpee
- 1 × 0 Inchworm
- 1 × 0 Step-Up


## Core A

Plank · Side Bridge (Hip Lift) · Dead Bug · Jump Rope · Ab Wheel Rollout (Kneeling) · Russian Twist · Side Bend · Jump Rope · Scissor Kick · Crunch (Cross-Body) · Press Sit-Up

### Core1


### Workout

- 1 × 1 Plank
- 1 × 1 Side Bridge (Hip Lift)
- 1 × 1 Dead Bug
- 1 × 1 Jump Rope
- 1 × 1 Russian Twist
- 1 × 1 Side Bend - Stability Ball
- 1 × 1 Jump Rope
- 1 × 1 Ab Wheel Rollout (Kneeling)
- 1 × 1 Crunch (Cross-Body)
- 1 × 1 Press Sit-Up - Other
- 1 × 1 Scissor Kick
- 1 × 1 Flutter Kick
- 1 × 1 Mountain Climber
- 1 × 1 Leg Raise

### 2


### 3


## Upper B


## Legs B


## Core B


## Full-Body Jump Rope Blast

A fun and energizing full-body workout combining jump rope cardio with bodyweight strength moves. You'll torch calories, build endurance, and feel amazing by the end!

### Warm-Up

- 1 × 60s March in Place
- 1 × 30s Arm Circle _(Clockwise then counterclockwise)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 10 Leg Swing _(Each leg)_
- 1 × 90s Jump Rope _(Easy rhythm to get the blood flowing)_

### Main Workout

- **Superset · 4 rounds**
  - 40s Jump Rope _(Drive knees up to hip height)_
  - 12 Push-Up
- **Superset · 4 rounds**
  - 30s Double Under - Jump Rope _(Or fast singles if needed)_
  - 15 Bodyweight Squat
- **Superset · 3 rounds**
  - 40s Jump Rope _(Shift weight side to side)_
  - 8 Burpee
- 4 × 20s Jump Rope _(Maximum effort)_

### Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Calf Stretch _(Each leg)_
- 1 × 40s Standing Forward Fold _(Soft bend in the knees)_
- 1 × 30s Chest Opener Stretch _(Clasp hands behind your back)_
- 1 × 45s Child's Pose