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.

Supine Leg Cycle🌐

60-300s total

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Shadow Boxing🌐

• Resistance Bands

60-300s total

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Knee Tucks🌐

• Stability Ball

10 reps total

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Seated Thoracic Rotation🌐

10 reps total (ea. side)

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.

Landmine Press🌐

• Barbell

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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⚠ Wide-Grip Chest Press🌐

• Flat Bench
  • Dumbbells
  • Barbell
• Dumbbells
• Resistance Bands

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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Low Plank🌐

4 sets of 15-30s holds

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

Cooldown

Remember to breathe. Expand your awareness.

Pendant Stretch🌐

4 sets of 15-30s holds

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Banded Lat Stretch🌐

• Resistance Bands

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

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Ragdoll Stretch🌐

Hold for 30-60s total

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Easy Stretch🌐

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

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Revolved Horse Stretch🌐

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

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Flying Horse w/ Eagle Arms🌐

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

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Devotional Warrior🌐

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

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Pronated Grip Dead Hang🌐

• Pullup Bar | Gymnastic Rings

Hold for 300s total

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• An examination of four studies that together included more than 8,600 people found that eating more saturated fat led to a 39% higher risk for Alzheimer's and more than double the risk for dementia in general. For each additional 4 grams per day of saturated fat people consumed, the risk for dementia increased by 15%. [health.harvard.edu]
• To increase hypertrophy (muscle mass), rest for 30-90 seconds between sets. [bodybuilding.com]