Daily Workout

Lower Body, Core

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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Monster Walk🌐

• Mini Loop Bands

10 reps total

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Zenith Rotations🌐

10 reps total (ea. side)

Hold the peak of each rep for 3s.

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⚠ Crossover Step Ups🌐

• Low Box | Flat Bench
  • Dumbbells | Kettlebells

10 reps total (ea. side)

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Banded 3-Pt Toe Taps🌐

• Mini Loop Bands

10 reps total (ea. side)

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Fast Feet🌐

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.

Back Squats🌐

• Barbell

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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ATG Split Squat🌐

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

☆ Hold the peak of each rep for 1s.

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⚠ Curtsy Lunges🌐

• Dumbbells | Kettlebells
• Barbell

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

☆ Hold the peak of each rep for 1s.

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Straight-Leg Fire Hydrant🌐

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

☆ Hold the peak of each rep for 1s.

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Bear Crawl🌐

4 sets of 15-30s

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

Cooldown

Remember to breathe. Expand your awareness.

Reclined Staff Stretch🌐

4 sets of 15-30s holds

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Banana Stretch🌐

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

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Lizard Stretch🌐

• Resistance Bands

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

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Half Frog Stretch (Ardha Bhekasana)🌐

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

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Pronated Grip Dead Hang🌐

• Pullup Bar | Gymnastic Rings

Hold for 30-60s total

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Modified Downward Dog🌐

Hold for 30-60s total

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Awareness Meditation🌐

Hold for 300s total

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• Adults who stay well-hydrated appear to be healthier, develop fewer chronic conditions, such as heart and lung disease, and live longer than those who may not get sufficient fluids. [nih.gov]
• 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]