Upper Body Pull, Core - Carry, Horizontal Pull, Vertical Pull ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Saturday, 20 April 2024
Daily Workout
Upper Body Pull, Core
- Carry, Horizontal Pull, Vertical Pull
Warmup
Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Manage
Jogging (in place)
60-300s total
▼
Manage
Jumping Jacks
60-300s total
▼
Manage
Woodchopper
Resistance Bands
Dumbbells
10 reps total (ea. side)
(0#)
☆
Hold the peak of each rep for 3s.
▼
Manage
Walking Knee Hugs
10 reps total
☆
Hold the peak of each rep for 3s.
▼
Manage
Prone Scapular Retraction
10 reps total
(0#)
☆
Hold the peak of each rep for 3s.
▼
Manage
Star Jacks
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
⚠
Gorilla Rows
Dumbbells | Kettlebells
2 sets of 12-15 reps
(15#)
☆
Hold the peak of each rep for 1s.
▼
Manage
Monkey Row
Dumbbells | Kettlebells
2 sets of 12-15 reps
(5#)
▼
Manage
One-Hand Farmer's Carry
Dumbbells | Kettlebells
4 sets of 15-30s (ea. side)
(70#)
▼
Manage
Superman
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
▼
☆
Prolong the eccentric 'lowering' phase of each rep.
Cooldown
Or work through a full-body Yoga routine.
Manage
Butterfly Stretch
Hold for 30-60s total
▼
Manage
Revolved Chair Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Cat/Cow Stretch
30-60s total
▼
Manage
Cat Pulling it's Tail 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
▼
Don't be discouraged if you stop for a while. Everybody needs a holiday. Get started again gradually and work up to your old pace.
[heart.org]
It's recommended to get at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week.
[cdc.gov]
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