Upper Body Pull + Core
Back, Biceps, Abs•60 Mins~400 kcal
Rowing (Warm-up)
1 Sets × 10 mins @ Damper 3-5
ℹ️ Focus on strong leg drive.
Bent-Over Rows
5 Sets × 12-15 reps @ 2x 5kg Bottles
ℹ️ Hold both bottles. Hinge hips back, flat back. Squeeze blades together.
Single-Arm Rows
5 Sets × 12/arm @ 5kg Bottle
ℹ️ Use one bottle. Hand on sofa. Heavier focus on the lat stretch.
Hammer Curls
4 Sets × 15 reps @ 2x 5kg Bottles
ℹ️ Hold bottles by handle. Curl both up. Keep elbows by ribs.
Russian Twists
4 Sets × 20 reps @ 5kg Bottle
ℹ️ Hold one bottle with both hands. Feet off floor.
Rowing (Endurance)
1 Sets × 2000m @ Mod. Pace
ℹ️ Approx 10-12 mins. Consistent stroke rate.
Zone 2 Rowing (Optional)
1 Sets × 20 mins @ Light
ℹ️ Bonus Cardio. Nose breathing ONLY. Do not push hard.
🌙 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
Child's Pose60s hold
Cat-Cow10 reps