Upper Body Pull, Core - Horizontal Pull, Vertical Pull ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Monday, 17 March 2025
Daily Workout
Upper Body Pull, Core
- Horizontal Pull, Vertical Pull
Warmup
Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Toe Taps
🌐
Hold for 60-300s total
▼
Jumping Jacks
🌐
Hold for 60-300s total
▼
One-Leg Stretch L3
🌐
30s total
▼
World's Greatest Stretch
🌐
10 reps total (ea. side)
☆
Hold the peak of each rep for 3s.
▼
Walking Knee Hugs
🌐
10 reps total
☆
Hold the peak of each rep for 3s.
▼
Jump Squats
🌐
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.
Horizontal Rows
🌐
Gymnastic Rings | TRX System
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
▼
Monkey Row
🌐
Dumbbells | Kettlebells
2 sets of 12-15 reps
Last
:
10#
▼
One-Arm Shoulder Rotations
🌐
Dumbbells
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
▼
Rotating Plank
🌐
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.
Eye of the Needle Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Camel Stretch
🌐
Hold for 30-60s total
▼
⚠
Happy Baby Stretch
🌐
Hold for 30-60s total
▼
Cat/Cow Stretch
🌐
30-60s total
▼
Advanced Thunderbolt Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Affirmations for Self Love, Self Esteem, Confidence
🌐
Hold for 300s total
▼
Don't exercise immediately after eating.
[health.harvard.edu]
Eating too many foods made with refined flour can affect your blood pressure and diabetes risk over time. Look for foods labeled "100% whole grain" to maximize the fiber and nutrient content of the grain products you buy.
[health.harvard.edu]