Lower Body, Core - Squat, Lunge ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Saturday, 26 April 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.
Toe Taps
🌐
Hold for 60-300s total
▼
Jump Rope
🌐
Jump Rope
Hold for 60-300s total
▼
Hamstring Walk Outs
🌐
10 reps total
▼
Walking Lunges
🌐
Dumbbells | Kettlebells
10 reps total (ea. side)
▼
Pullover Dead Bug
🌐
Dumbbells | Barbell | Medicine Ball
10 reps total
☆
Hold the peak of each rep for 3s.
Last
:
15#
▼
Frog Pumps
🌐
Mini Loop Bands
Dumbbells
10 reps total
☆
Hold the peak of each rep for 3s.
Last
:
25#
▼
Jump Squats
🌐
Hold for 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.
Reverse Lunge
🌐
Dumbbells | Kettlebells
Barbell
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
Last
:
50#
▼
Goblet Squats
🌐
Dumbbells | Kettlebells
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
Last
:
40#
▼
Lateral Squat Walks
🌐
Mini Loop Bands
2 sets of 12-15 reps
☆
Hold the peak of each rep for 1s.
Last
:
30#
▼
Bent-Knee Hollow Hold
🌐
Dumbbells
4 sets of 15-30s holds
▼
☆
Prolong the eccentric 'lowering' phase of each rep.
Cooldown
Remember to breathe. Expand your awareness.
Bound Side Lunge Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Revolved Bound Side Angle Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Revolved Child's Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Revolved Tiger Stretch w/ Bow
🌐
Hold for 30-60s total (ea. side)
▼
Balancing Table Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Cross-Arm Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Red Light Therapy
🌐
Hold for 300s total
▼
You body is meant to move. Shift positions, or get up to move around every hour of the day.
[health.harvard.edu]
Never sacrifice quality for quantity.
