Friday, 03 May 2024

Daily Workout

Upper Body Push, Core

Warmup

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

Manage

Boxer Shuffle

60-300s total

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Manage

Jogging (in place)

60-300s total

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Manage

Reverse Lunge with Side Bend

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Manage

Downward Dog to Upward Dog

10 reps total

☆ Hold the peak of each rep for 3s.

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Manage

Arm Circles

30s total (0#)

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Manage

Box Jumps

• Stability Ball

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.

Manage

Full Pushups

• Resistance Bands
• Gymnastic Rings

2 sets of 12-15 reps (0#)

☆ Hold the peak of each rep for 1s.

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Manage

Full Bridges

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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Manage

⚠ Standing Oblique Twists

• Dumbbells

2 sets of 12-15 reps (0#)

☆ Hold the peak of each rep for 1s.

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Manage

Crush Press

• Flat Bench
  • Dumbbells

2 sets of 12-15 reps (20#)

☆ Hold the peak of each rep for 1s.

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Manage

Reverse Plank

4 sets of 15-30s holds

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☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Or work through a full-body Yoga routine.

Manage

Lying IT Band Stretch

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

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Manage

Camel Stretch

Hold for 30-60s total

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Manage

Child's Stretch

Hold for 30-60s total

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Manage

Revolved Head to Knee

Hold for 30-60s total

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Manage

Couch Stretch

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

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Manage

Shavasana

Hold for 300s total

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• Hard training imposes a large stress on the body and the fatigue you accumulate can mask your gains. A period of reduced training (or tapering) can help you recover, reduce your stress, and reveal the strength you gained during your hard training cycle. [health.harvard.edu]
• Adding yoga to aerobic exercise may help lower high blood pressure. [health.harvard.edu]