❥ WORKOUT

• stretches + strengthening
  • floor reach ➝ 10 times
  • hands to feet ➝ 5 times
  • plough pose ➝ 5 times
  • side twist ➝ 5 times
  • downward facing dog ➝ 5 times
  • sun salutations ➝ 5 times
  • widespread forward bend ➝ 10 times
  • side leg lifts ➝ 20 times
  • crunches ➝ 15 times
  • jack knife sit-ups ➝ 10 times
  • v-ups ➝ 15 times
  • bird dog ➝ 30 times
  • side plank ➝ 3 times
  • bridge ➝ 20 times

——

• weights
  • forward dumbbell curl ➝ 24 times
  • alternating dumbbell rows ➝ 24 times
  • side dumbbell curl ➝ 24 times
  • lateral pulldown ➝ 24 times

——

• ball exercises
  • pelvic tilts ➝ 30 times
  • seated rotation ➝ 30 times
  • dumbbell pullover ➝ 30 times

ref: ✰ ┊ ✰ ┊ ✰ ┊ ✰ ┊ ✰ ┊ ✰ ┊ ✰ ┊ ✰

(2 to 4 times a week)