Lower Body Strength + Carry
Legs, Glutes, 'Bridal Carry' Strength•60 Mins~450 kcal
Rowing (Warm-up)
1 Sets × 10 mins@ Damper 3-5
ℹ️ Steady pace to loosen hips.
Goblet Squats
5 Sets × 10-12 reps@ 12kg - 20kg⏳ 120s
ℹ️ Hold one heavy dumbbell vertically against chest. Deep squats.
Bulgarian Split Squat
4 Sets × 10/leg@ 5kg - 10kg⏳ 90s
ℹ️ Start with 1 DB. Rear foot on sofa. Keep chest up.
Romanian Deadlift (RDL)
4 Sets × 12 reps@ 15kg → 30kg⏳ 120s
ℹ️ Start light (15kg). Push hips back. Feel stretch in hamstrings. Flat back!
Zercher Carry
5 Sets × 45-60s@ 15kg → 40kg⏳ 90s
ℹ️ The 'Bridal Carry' builder. Hold barbell in elbow crooks. Walk tall.
Wall Sit
2 Sets × Failure@ Bodyweight⏳ 60s
ℹ️ Hold until you drop. Add a plate on lap if easy.
🌙 Evening Routine
Kegel Exercises
3 Sets × 10 reps
ℹ️ Squeeze (Lift) 5s, then Reverse (Gently Push/Drop) 5s. Full range of motion.
🧘 Cool Down & Stretches
Couch Quad Stretch60s per leg
Seated Hamstring Reach60s hold