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hirenpateldev — off-keyboard/workout.log
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// off-keyboard/workout.log
Every day:10 Surya Namaskar (morning warm-up)·15 min evening walk after dinner
TODAYSaturday—Day C — Full Body
Morning Session
ExerciseSetsReps
Surya Namaskar (faster pace)112 rounds
Push-ups215
Bodyweight Squats222
Dumbbell Deadlift (7kg)225
Plank260 sec
Midday Core Circuit — 2 rounds · ~8 min during work break
ExerciseSetsReps
Crunches215
Leg Raises210
Side Plank220 sec each side
Weekly Schedule
AMondayDay A — Upper Body + Core+ core
BTuesdayDay B — Legs + Glutes+ core
RWednesdayActive Recovery
AThursdayDay A — Upper Body + Core+ core
BFridayDay B — Legs + Glutes+ core
CSaturdayDay C — Full Body+ core
—SundayRest
Full Plan Reference
Day A — Upper Body + Core
Mon / Thu
ExerciseSetsReps
Push-ups312
Dumbbell Shoulder Press (7kg)218-15
Dumbbell Bent-Over Row (7kg)220 each side
Dumbbell Bicep Curl (7kg)218-15
Plank260 sec
Day B — Legs + Glutes
Tue / Fri
ExerciseSetsReps
Bodyweight Squats322
Reverse Lunges212 each leg
Glute Bridges325
Dumbbell Goblet Squat (7kg)215
Dumbbell Romanian Deadlift (7kg)225
Day C — Full Body
Saturday
ExerciseSetsReps
Surya Namaskar (faster pace)112 rounds
Push-ups215
Bodyweight Squats222
Dumbbell Deadlift (7kg)225
Plank260 sec
Active Recovery
Wednesday
ExerciseSetsReps
Surya Namaskar (slow & relaxed)—10 rounds
Yogasans—15 min
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