# 3.0 Friday

Arm Circle · Squat · Hip hinge · Lunge (Walking) · Glute Bridge · Plank

## Warmup

- 1 × 1-5min Backwards Treadmill

## Workout

- 1 × 1-20 Arm Circle
- 1 × 1-15 Bodyweight Squat
- 1 × 1-15 Hip hinge
- 1 × 1-10 Lunge (Walking)
- 1 × 1-15 Glute Bridge
- 1 × 1-30s Plank

## Main Strength

- 2 × 1-10 Goblet squat
- 2 × 1-10 Step-Up - Dumbbell

## Chest Shoulder Pump

- 3 × 1-15 Push-Up (Incline)
- 3 × 1-15 Lateral Raise - Dumbbell

## Arm Finisher

- 2 × 1-15 Triceps Kickback - Dumbbell
- 2 × 1-15 Hammer Curl - Cable
- 2 × 1-30s Hamstring Stretch (90/90)
- 1 × 1-30s Chest Stretch - Exercise Ball
- 2 × 1-30s Calf Stretch

## Workout


## Cool Down