# Elijah MWF

## Workout


## Warm up

- 1 × 0-30s Jumping Jacks
- 1 × 0-30s High Knees
- 1 × 0-30s Arm Circle
- 1 × 0-60s Bodyweight Squat
- 1 × 0-30s Plank

## Workout

- 1 × 8-12 Push-Up
- 2 × 8-12 Chest-Supported Dumbbell Row
- 2 × 8-10 Lunge
- 2 × 8-10 Side Plank
- 2 × 8-10 Deadlift (Single-Leg) - Kettlebell
- 1 × 8-10 Burpee
- 1 × 0-60s Shadow Boxing — Full Combinations

## Workout (round 2)

- 1 × 8-12 Push-Up
- 2 × 8-12 Chest-Supported Dumbbell Row
- 2 × 8-10 Lunge
- 2 × 8-10 Side Plank
- 2 × 8-10 Deadlift (Single-Leg) - Kettlebell
- 1 × 8-10 Burpee
- 1 × 0-60s Shadow Boxing — Full Combinations

## Cool down

- 1 × 0-30s Thread the Needle
- 1 × 0-30s Chest Opener Stretch
- 2 × 15-30s Standing Single-Leg Hamstring Stretch
- 2 × 0-30s Quad Stretch