Lower Body, Core - Squat, Lunge ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Saturday, 13 December 2025

Daily Workout

Lower Body, Core

- Squat, Lunge

Warmup

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

Pogo Jumps🌐

60-300s total

Toe Taps🌐

60-300s total

Standing Inner Thigh Leg Lift🌐

10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.
Last: 15#

Hip Hinge Cues🌐

10 reps total
☆ Hold the peak of each rep for 3s.

Hundreds L3🌐

30s total

Lateral Step Ups🌐

10 reps total (ea. side)

The Mermaid🌐

10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.

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.

ATG Split Squat🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Front Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Full Leg Raises🌐

2 sets of 12-15 reps
☆ 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.

Wall Supported Tripod Headstand🌐

4 sets of 15-30s holds

Warrior II🌐

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

Revolved Triangle Stretch🌐

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

Child's Stretch🌐

Hold for 30-60s total

One-Arm Camel Stretch🌐

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

Thunderbolt Stretch🌐

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

Gardening🌐

Hold for 300s total