Tuesday, 30 September 2025

Daily Workout

Upper Body Push, Core

- Horizontal Push, Vertical Push

Warmup

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

Supine Leg Cycle🌐

60-300s total

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Boxer Shuffle🌐

60-300s total (ea. side)

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The Mermaid🌐

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Seated Thoracic Rotation🌐

10 reps total (ea. side)

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.

⚠ One-Arm Arnold Press🌐

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

☆ Hold the peak of each rep for 1s.

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⚠ Reverse-Grip Chest Press🌐

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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Full Pushups🌐

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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Plank w/ Alternating Reach🌐

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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

Cooldown

Remember to breathe. Expand your awareness.

Single Leg Balance🌐

4 sets of 15-30s holds (ea. side)

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Horse Stretch🌐

Hold for 30-60s total

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Devotional Warrior🌐

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

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Half Mermaid Stretch🌐

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

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Child's Stretch🌐

Hold for 30-60s total

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Flying Horse Stretch🌐

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

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Reverse Warrior🌐

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

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Reading🌐

Hold for 300s total

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Breathe comfortably and continuously while stretching. [health.harvard.edu]
You tear muscle fibers in the gym and repair/grow stronger muscle while you rest. Recovery time is incredibly crucial to a fitness regimen. [healthline.com]

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