Day 3: Upper & Core + Plank Waves

Pike push-ups

6–10 reps

Hips high, head between hands, elbows back.

Done

Towel/Rope iso-row

20 seconds

Squeeze shoulder blades, keep core tight.

Start 00:20 Reset

Mark done without timer

Chair dips

8–12 reps

Keep elbows close, lower until arms are 90°.

Done

Hollow hold

20 seconds

Press lower back to floor, point toes.

Start 00:20 Reset

Mark done without timer

Ropes: Plank alternating waves

15 seconds

Keep hips steady, move ropes from shoulders.

Start 00:15 Reset

Mark done without timer

Alt waves

30 seconds

Maintain speed, keep breathing steady.

Start 00:30 Reset

Mark done without timer