Solarpunk Strength Syndicate Workout Plan for Today

Warm-Up:

5 minutes Stationary Bicycle - Moderate pace __________

Cardio:

Rowing Machine: 10 minutes steady-state __________

Upper Body:

3x15-20 Dumbbell Bench Press __________

3x12 Pull-Ups __________

3x15-20 Dumbbell Flyes __________

Lower Body:

3x15-20 Leg Press __________

3x15 Goblet Squats (with Dumbbells) __________

3x15 Lunges (Dumbbells, per leg) __________

Core:

3x20 Captain’s Chair Abs __________

Treadmill Intervals:

10 minutes - Alternate 1-minute run and 1-minute walk __________

Cool Down:

5 minutes Treadmill Walk - Slow pace __________

Stretching (focus on quads, hamstrings, chest, and shoulders) __________