Sunday, 15 March 2026

Daily Workout

Upper Body, Core

Warmup

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

Hula Hoop🌐

• Hula Hoop

60-300s total

▼

Boxer Shuffle🌐

60-300s total (ea. side)

▼

Rolling Like a Ball🌐

10 reps total

▼

Cat/Cow Stretch🌐

10 reps total

Hold the peak of each rep for 3s.

▼

Shoulder Extension🌐

• Resistance Bands

10 reps total

▼

Fast Feet🌐

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.

Two-Hand Farmer's Carry🌐

• Dumbbells | Kettlebells

4 sets of 15-30s

▼

⚠ One-Hand Overhead Carry🌐

• Dumbbells | Kettlebells

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

▼

Dumbbell Rows🌐

• Flat Bench
  • Dumbbell Row (Dumbbells | Kettlebells)
• Incline Bench
  • Chest-Supported Row (Dumbbells | Kettlebells)
• 3-Point Row (Dumbbells | Kettlebells)

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

☆ Hold the peak of each rep for 1s.

▼

Hand Side Plank w/ 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.

Assisted Single Leg Balance🌐

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

▼

Compass Stretch🌐

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

▼

Wide-Knee Child's Stretch🌐

• Resistance Bands

Hold for 30-60s total

▼

Modified Downward Dog🌐

Hold for 30-60s total

▼

Forearm Tiger Stretch🌐

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

▼

Supine Twist🌐

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

▼

Acceptance Meditation🌐

Hold for 300s total

▼

• Both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes, with no apparent difference in risk between men and women. [health.harvard.edu]
• For plyometric training to be effective, it needs to provide a high neural stimulus with no to very little fatigue. [christianbosse.com]