Monday, 17 March 2025

Daily Workout

Upper Body Pull, Core

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

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Jumping Jacks🌐

Hold for 60-300s total

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One-Leg Stretch L3🌐

30s total

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World's Greatest Stretch🌐

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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Jump Squats🌐

Hold for 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.

Horizontal Rows🌐

• Gymnastic Rings | TRX System

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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Monkey Row🌐

• Dumbbells | Kettlebells

2 sets of 12-15 reps

Last: 10#

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One-Arm Shoulder Rotations🌐

• Dumbbells

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

☆ Hold the peak of each rep for 1s.

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Rotating Plank🌐

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.

Eye of the Needle Stretch🌐

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

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Camel Stretch🌐

Hold for 30-60s total

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⚠ Happy Baby Stretch🌐

Hold for 30-60s total

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Cat/Cow Stretch🌐

30-60s total

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Advanced Thunderbolt Stretch🌐

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

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Affirmations for Self Love, Self Esteem, Confidence🌐

Hold for 300s total

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• 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]