# Core + triceps + antebraço

You'll fire up your core from every angle — front, sides, and deep stabilizers — in just 15 minutes. Perfect for building a solid foundation you'll feel all day.

## Activation

- 1 × 30s Cat-Cow
- 1 × 8 Bird Dog
- 2 × 1 Step-Down (Reverse) - Box
- 2 × 0 Resistance Band Lateral Walk
- 1 × 20s Superman Hold
- 1 × 1s Triceps Stretch (Cross-Body)

## Main

- 3 × 8 Dead Bug
- 3 × 1 Dip - Bench
- 3 × 6 Bird Dog
- 3 × 1 Triceps Kickback - Dumbbell
- 3 × 10 Crunch (Reverse)
- 2 × 1 Lying Triceps Extension (Single-Arm, Supinated) - Dumbbell
- 3 × 20s Side Plank
- 1 × 1s Forearm Pronation (Lying) - Dumbbell
- 3 × 20s Side Plank
- 1 × 1s Forearm Supination (Lying) - Dumbbell

## Holds

- 1 × 40s Plank
- 1 × 30s Child's Pose