Daily Workout

Upper Body Pull, Core

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.

Shadow Boxing🌐

• Resistance Bands

60-300s total

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Jogging (in place)🌐

60-300s total

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Rocking Crab🌐

10 reps total

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Cat/Cow Stretch🌐

10 reps total

Hold the peak of each rep for 3s.

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Fast Feet🌐

30-60s total

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Workout

Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.

⚠ Bent Over Rows🌐

• Dumbbells | Kettlebells
• Barbell
• Resistance Bands

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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One-Arm Lat Pulldowns🌐

• Resistance Bands

2 sets of 12-15 reps (ea. side)

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Support Hold🌐

• Gymnastic Rings

4 sets of 15-30s holds

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Lateral Bear Crawl🌐

4 sets of 15-30s

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Knee Tucks🌐

• Stability Ball

2 sets of 12-15 reps

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☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Reclined Staff Stretch🌐

4 sets of 15-30s holds

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⚠ Frog Stretch (Mandukasana)🌐

Hold for 30-60s total

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Loaded Beast🌐

Hold for 30-60s total

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Zenith Rotations🌐

30-60s total (ea. side)

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Cat Pulling its Tail Stretch🌐

Hold for 30-60s total (ea. side)

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Cross-Arm Stretch🌐

Hold for 30-60s total (ea. side)

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Mindfulness Meditation🌐

Hold for 300s total

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• Enjoy the simple things.
• Foster self-compassion: Write a letter to yourself. Describe a situation that caused you to feel pain (a breakup with a lover, a job loss, a poorly received presentation). Don't blame anyone but acknowledge your feelings.Self-compassion offers several benefits to mental and physical health. Self-compassionate people recognize when they are suffering and are kind to themselves at these times, which reduces their anxiety and related depression. — Harvard Medical School