Thursday, 17 July 2025

Daily Workout

Mobility

- Pecs, Traps, Lats, Hamstrings, Quads, Hip Flexors, Hip Adductors, Glutes, Deltoids, Core

Warmup

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

Pogo Jumps🌐

60-300s total

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Jump Rope🌐

Jump Rope

60-300s total

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Standing Side Leg Lift🌐

Mini Loop Bands

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Walking Knee Hugs🌐

10 reps total

☆ Hold the peak of each rep for 3s.

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Superman🌐

10 reps total

☆ Hold the peak of each rep for 3s.

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⚠ Crossover Step Ups🌐

Low Box | Flat Bench
- Dumbbells | Kettlebells

10 reps total (ea. side)

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Arm Circles🌐

Dumbbells

30s total

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Standing Hip Shifts🌐

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.

Hand Plank Thread the Needle🌐

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

Hold the peak of each rep for 1s.

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⚠ Standing Oblique Twists🌐

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

☆ 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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Standing Bound Half Lotus Stretch🌐

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

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Tree Stretch🌐

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

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Tiger Stretch w/ Bow🌐

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

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Cat/Cow Stretch🌐

30-60s total

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Cross-Arm Stretch🌐

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

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Gardening🌐

Hold for 300s total

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Self-monitoring diet and weight increases self-awareness, and this has been shown to positively influence eating and exercise behaviors. [journals.lww.com]
Paying attention to posture can help you look and feel better. [health.harvard.edu]