Tuesday, 30 September 2025

Daily Workout

Upper Body Push, Core

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🌐

• Incline Bench
  • Dumbbells
  • Kettlebells
• Dumbbells
• Kettlebells

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

☆ Hold the peak of each rep for 1s.

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⚠ Reverse-Grip Chest Press🌐

• Dumbbells
• Barbell

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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Full Pushups🌐

• Resistance Bands
• Gymnastic Rings

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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• Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights. [health.harvard.edu]
• Berries. From strawberries and blackberries to cranberries and blue­berries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. Along with fiber and vitamin C, berries possess plant pigment phytochemicals, such as anthocyanins and ellagic acid, which may be behind their health benefits. Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer's disease, and diabetes. — Harvard Medical School