Rapper Kevin Gates talks about his new single "Push It," yoga, and incarceration -- and tells us way. 5 juil. 2022 · Warmup Jump Rope 4 rounds of 30 seconds Ab Wheel Rollouts 4 sets of 10 to 15 reps Upper Body Tri-Set Incline Dumbbell Squeeze Press 3 sets of 10 reps Close-Grip Pushups 3 sets of 10 reps Bench Dips.