Daily Workout

Upper Body Pull, Core

Warmup

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

Pogo Jumps🌐

60-300s total

Jump Rope🌐

• Jump Rope

60-300s total

Double Leg Stretch🌐

30s total

Cat/Cow Stretch🌐

10 reps total

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.

⚠ Gorilla Rows🌐

• Dumbbells | Kettlebells

2 sets of 12-15 reps

Monkey Row🌐

• Dumbbells | Kettlebells

2 sets of 12-15 reps

Powell Raise🌐

• Incline Bench
  • Dumbbells
• Dumbbells

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

☆ Hold the peak of each rep for 1s.

Bottom Up Holds🌐

• Kettlebells

4 sets of 15-30s holds

Plank w/ Alternating Lateral Leg Reach🌐

4 sets of 15-30s

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

Cooldown

Remember to breathe. Expand your awareness.

Semi-Tandem Balance🌐

4 sets of 15-30s holds (ea. side)

Locust🌐

Hold for 30-60s total

One Knee to Chest Stretch🌐

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

Supine Twisting Hand to Big Toe Stretch🌐

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

Revolved Child's Stretch🌐

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

Thunderbolt Stretch🌐

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

Modified Downward Dog🌐

Hold for 30-60s total

Self-Worth Meditation🌐

Hold for 300s total

• Mindfulness is the nonjudgmental observation of your own thoughts, feelings, and actions, without trying to suppress or deny them. When you look in the mirror and don't like what you see, accept the bad with the good with a compassionate attitude. — Harvard Medical School
• To increase muscular endurance, rest for 30 seconds or less between sets. [bodybuilding.com]