Day 1 · Mon
Push
Chest · Shoulders · Triceps
Dumbbell pressing with 45s cardio bursts between strength sets.
- Warm-up
Prep & Activate
1 roundRaise your temperature, move the spine gently, and switch on the core and glutes before any load.
- 1
3 min›Bike (Air / Upright)Easy pace, 4/10
- 2
8 slow cycles›Cat–CamelGentle spinal motion to 'floss' the back before loading it. Not a stretch — just easy movement.
- 35 / side, 8s holds›Bird Dog
Classic back-rehab core drill. Trains your trunk to stay still while arms and legs move.
- 4
6 / side›Dead BugAnti-extension core work lying on your back — builds stability with zero spinal load.
- 5
12›Glute BridgeWakes up the glutes so they (not your lower back) do the work later.
- Superset
A · Press + Burst
3 roundsRest 1 minHeavy-ish press, then straight onto the bike for 45 seconds. Heart rate stays up, the chest gets a breather.
- Superset
B · Shoulders
3 roundsRest 1 min - Circuit
C · Chest Tri-Set
3 roundsRest 1 min - Superset
D · Triceps
3 roundsRest 45s - Core
Core Pillar
2 roundsRest 30s - Finisher
45 / 15 Finisher
4 roundsRest 15sSkipped in gentle modeFour 45-second bursts with 15 seconds rest. Short, sharp conditioning to finish.
- Cool-down
Down-Regulate
1 roundBring your heart rate down and let a guarded back relax.
