# Idk

Idl

## New RoutineWarm-up — 7 min
Arm circles × 20
Wrist circles × 20
Shoulder rotations × 15
Jumping jacks × 30
Light jogging × 2 min
Strength
Push-ups — 4 × 8–15
Pike push-ups — 4 × 6–12
Dips — 3 × 6–12 (only with safe equipment)
Wall handstand — 4 × 20–40 sec
Press-handstand attempts — 4 × 3–5
Plank — 3 × 30–60 sec
Stretch — 8–12 min
Hamstrings — 30 sec × 2
Hip flexors — 30 sec × 2
Shoulders — 30 sec × 2
Chest — 30 sec × 2
Wrists — 20–30 sec × 2