Friday, 09 February 2024

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.

Manage

Butt Kicks

60-300s total

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Manage

Toe Taps

60-300s total

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Manage

Hip Airplane

• Resistance Bands | Mini Loop Bands

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

Last: 15#

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Manage

Pullover Dead Bug

• Dumbbells | Barbell | Medicine Ball

10 reps total

☆ Hold the peak of each rep for 3s.

Last: 15#

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Manage

Open Book

• Resistance Bands

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Manage

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.

Manage

Full Bridges

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

Last: 2 sets of 6 reps

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Manage

Neutral-Grip Chest Press

• Flat Bench
  • Barbell
  • Dumbbells
• Resistance Bands

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

Last: 60#

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Manage

Hammer Curl

• Dumbbells
• Resistance Bands

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

Last: 15#

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Manage

Chest Fly

• Flat Bench
  • Dumbbells
• Gymnastic Rings | TRX System
• Resistance Bands
• Dumbell Floor Flies (Dumbbells)

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

Last: 20#

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Manage

Side-to-Side Forearm Plank

4 sets of 15-30s

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

Cooldown

Remember to breathe. Expand your awareness.

Manage

Tree Stretch

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

Last: 1 set of 30 reps (ea. side)

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Manage

Revolved Child's Stretch

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

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Manage

Bow Stretch

Hold for 30-60s total

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Manage

Cross-Arm Stretch

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

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Manage

Shavasana

Hold for 300s total

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• By sitting all day, you’re not depending on your powerful lower body muscles to hold you up. This leads to muscle atrophy, which is the weakening of these muscles. Without strong leg and glute muscles to stabilize you, your body is at risk of injury. [healthline.com]
• 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