Day 1: Full Body + Waves

Push-ups

6–12 reps

Keep elbows at 45°, maintain a straight line from head to heels.

Done

Split squat

8–10 reps per leg

Keep most weight on front leg, control the descent.

Done

Glute bridge

12–15 reps

Drive through heels, squeeze glutes at the top.

Done

Dead bug

8–10 reps per side

Keep lower back pressed to the floor, move slowly.

Done

Ropes: Alternating waves

20 seconds

Keep core tight, move ropes quickly with full range.

Start 00:20 Reset

Mark done without timer

Double waves

30 seconds

Explode with both arms, keep a steady rhythm.

Start 00:30 Reset

Mark done without timer