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

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Jump Rope🌐

• Jump Rope

60-300s total

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Double Leg Stretch🌐

30s total

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Cat/Cow 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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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

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Monkey Row🌐

• Dumbbells | Kettlebells

2 sets of 12-15 reps

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Powell Raise🌐

• Incline Bench
  • Dumbbells
• Dumbbells

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

☆ Hold the peak of each rep for 1s.

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Bottom Up Holds🌐

• Kettlebells

4 sets of 15-30s holds

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Plank w/ Alternating Lateral Leg Reach🌐

4 sets of 15-30s

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☆ 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)

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Locust🌐

Hold for 30-60s total

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One Knee to Chest Stretch🌐

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

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Supine Twisting Hand to Big Toe Stretch🌐

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

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Revolved Child's Stretch🌐

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

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Thunderbolt Stretch🌐

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

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Modified Downward Dog🌐

Hold for 30-60s total

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Self-Worth Meditation🌐

Hold for 300s total

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• Citrus. Oranges, grapefruit, lemons, and limes are famously rich in vitamin C. They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects. — Harvard Medical School
• As you start out, it's best to build muscle endurance with high reps and low sets. As you progress, use higher weights with lower reps and more sets to build strength.