# Upper Body Push & Core

You'll fire up your chest, triceps, and shoulders with diamond push-ups and a hollow body challenge — expect a satisfying burn and real upper-body strength gains.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 10 Scapular Push-Up
- 1 × 30s Shoulder Stretch (Cross-Body)

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Dip Progression
  - 30s Hollow Body Hold
- **Superset · 3 rounds**
  - Pullup Progression
  - 10 Leg Raise

## Cool Down

- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Child's Pose