# Week workout

## Push day (Monday)

Push-Up · Push-Up (Incline) · Push-Up (Diamond) · Plank

### Workout

- 3 × 1-10 Push-Up
- 3 × 8-10 Push-Up (Incline)
- 3 × 1-8 Push-Up (Diamond)
- 3 × 1-30 Plank


## Pull day (Wednesday)

Pull-Up · Scapular Pull-Up · Superman Hold

### Workout

- 3 × 1-5+ Pull-Up
- 3 × 1-10 Scapular Pull-Up
- 3 × 1-20s Superman Hold


## Leg + core day (Friday)

Bodyweight Squat · Lunge · Wall Sit · Plank · Dead Bug · Leg Raise (Lying)

### Workout

- 3 × 1-10 Bodyweight Squat
- 3 × 1-20 Lunge
- 3 × 1-30s Wall Sit
- 3 × 1-30s Plank
- 3 × 1-10 Dead Bug
- 3 × 1-10 Leg Raise (Lying)