# Friday: Tone & Metabolism

Scapular Wall Slides · Squat to Stand · Arm Circle · Push-Up (Decline) · Bodyweight Squat · Superman Hold with Lat Pulldown · Mountain Climber · Plank to Down Dog · Hamstring Stretch (Lying)

## Warm-Up

- 1 × 10 Scapular Wall Slides
- 1 × 10 Squat to Stand
- 1 × 15s Arm Circle

## Main

- 4 × 8-10 Push-Up (Decline)
- 4 × 15 Bodyweight Squat

## Additional

- 3 × 15 Superman Hold with Lat Pulldown
- 4 × 30s Mountain Climber

## Core & Rest

- 3 × 10 Plank to Down Dog
- 1 × 2min Hamstring Stretch (Lying)