Daily Workout

Mobility

Warmup

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

One-Leg Pogo Jumps🌐

60-300s total (ea. side)

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Jump Rope🌐

• Jump Rope

60-300s total

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Reverse Clamshells🌐

• Mini Loop Bands

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Standing Offset Hip Shifts🌐

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Zenith Rotations🌐

10 reps total (ea. side)

Hold the peak of each rep for 3s.

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Shoulder Extension🌐

• Resistance Bands

10 reps total

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Prone I, T, W, Y's🌐

10 reps total

☆ Hold the peak of each rep for 3s.

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Lunge to Hamstring Floss🌐

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Walking Quad Stretch🌐

10 reps total

☆ Hold the peak of each rep for 3s.

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Fast Feet🌐

30-60s total

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Cooldown

Remember to breathe. Expand your awareness.

Pendant Stretch🌐

4 sets of 15-30s holds

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Pec Minor Stretch🌐

Hold for 30-60s total

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Gate Stretch🌐

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

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Flying Horse w/ Eagle Arms🌐

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

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Cat/Cow Stretch🌐

30-60s total

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Devotional Warrior🌐

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

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Detachment Meditation🌐

Hold for 300s total

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• People with early-stage high blood pressure (Stage 1 hypertension) have double the risk of heart attacks and strokes as people with normal blood pressure. What’s more, high blood pressure is also strongly linked to a higher risk of cognitive decline and dementia, according to the guidelines. [health.harvard.edu]
• As the years pass, muscle mass in the body generally shrinks, and strength and power decline. Sarcope­nia—defined as age-related muscle loss—can begin at around age 35 and occurs at a rate of 1–2 percent a year for the typical person. Studies suggest that strength and power training can help reverse these effects and restore muscle function. [health.harvard.edu]