Friday

1. Deadlifts (4 sets, 6–8 reps)

• Explanation: One of the best full-body exercises, targeting hamstrings, glutes, back, and core.

• Tip: Keep chest up, bar close to your body, and drive through your heels.

• Warning: Never round your back—poor form can cause serious injury.

2. Kettlebell Swings (3 sets, 15–20 reps)

• Explanation: Builds explosive power in hips and legs while improving cardiovascular endurance.

• Tip: Hinge at hips, not lower back; swing with momentum from hips, not arms.

• Warning: Avoid overextending your lower back at the top of the swing.

3. Push-Ups (3 sets, 12–20 reps)

• Explanation: Strengthens chest, triceps, shoulders, and core stability.

• Tip: Keep body in a straight line; lower until chest nearly touches the floor.

• Warning: Don’t let hips sag—this reduces effectiveness and strains your back.

4. Pull-Ups or Chin-Ups (3 sets, 6–10 reps)

• Explanation: Builds upper-body pulling strength and grip endurance.

• Tip: Use full range of motion; control both upward and downward movements.

• Warning: Don’t swing or kip unless doing a specific variation.

5. Farmer’s Carry (3 sets, 30–40 seconds walk)

• Explanation: Improves grip strength, core stability, and overall conditioning.

• Tip: Keep shoulders back, core tight, and walk tall with controlled steps.

• Warning: Avoid leaning to one side; keep balanced posture throughout.

Warm-Up & Cool-Down

• Warm-up: 5–10 minutes rowing machine or dynamic stretches.

• Cool-down: Stretch hamstrings, shoulders, and back for recovery.

General Warning

• Functional workouts are demanding—start with moderate weights.

• Focus on form before speed to prevent injuries.

• Listen to your body; if fatigued, lower volume or intensity.