Lower Body, Core - Hip Extension, Squat ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Saturday, 10 February 2024
Daily Workout
Lower Body, Core
- Hip Extension, Squat
Warmup
Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Manage
Jump Rope
Jump Rope
Hold for 60-300s total
▼
Manage
Reverse Lunge to Knee Drive
10 reps total (ea. side)
▼
Manage
Bird Dogs
Dumbbells
Resistance Bands
Mini Loop Bands
10 reps total (ea. side)
☆
Hold the peak of each rep for 3s.
Last
:
100#
▼
Manage
Lateral Leg Swings
10 reps total (ea. side)
▼
Manage
Star Jacks
Hold for 30-60s total
▼
Workout
Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.
Manage
Hack Squat
Barbell
Dumbbells
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
Last
:
80#
▼
Manage
One-Leg Hip Thrusts
Flat Bench
Barbell
Dumbbells
Resistance Bands
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
▼
Manage
Frog Pumps
Mini Loop Bands
Dumbbells
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
▼
Manage
Clamshells
Mini Loop Bands
Dumbbells
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
Last
:
30#
▼
Manage
One-Leg Straight-Leg Calf Raises
Dumbbells | Kettlebells
3 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
▼
Manage
Forearm Side Plank with Hip Lifts
2 sets of 12-15 reps (ea. side)
Hold the peak of each rep for 1s.
▼
☆
Prolong the eccentric 'lowering' phase of each rep.
Cooldown
Remember to breathe. Expand your awareness.
Manage
Cow Face Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Cat/Cow Stretch
30-60s total
▼
Manage
Standing Forward Fold
Hold for 30-60s total
▼
Manage
Couch Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Cross-Arm Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Shavasana
Hold for 300s total
▼
Self-monitoring diet and weight increases self-awareness, and this has been shown to positively influence eating and exercise behaviors.
[journals.lww.com]
Adding yoga to aerobic exercise may help lower high blood pressure.
[health.harvard.edu]
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