Lower Body Strength + Carry
Quads, Glutes, Grip•60 Mins~450 kcal
Rowing (Warm-up)
1 Sets × 10 mins @ Damper 3-5
ℹ️ Steady pace to loosen hips.
Goblet Squats
5 Sets × 15 reps @ 10-20kg
ℹ️ Hug heavy backpack. Slow tempo (3s down).
Bulgarian Split Squat
4 Sets × 10/leg @ 5-15kg
ℹ️ Rear foot on sofa. Keep chest up. Use backpack.
Hamstring Curls
4 Sets × 12 reps @ Bodyweight
ℹ️ Heels on towel (hard floor). Slide in/out.
Farmer's Walks
5 Sets × 1 min @ 10-20kg/hand
ℹ️ Hold heavy shopping bags/suitcase. Walk tall.
Wall Sit
2 Sets × Failure @ Bodyweight
ℹ️ Hold until you drop.
🌙 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