Wednesday, 17 April 2024

Daily Workout

Upper Body, Core

Warmup

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

Manage

Pogo Jumps

60-300s total

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Manage

Jump Rope

• Jump Rope

60-300s total

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Manage

⚠ Good Mornings

10 reps total (0#)

☆ Hold the peak of each rep for 3s.

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Manage

Toy Soldiers

10 reps total (ea. side)

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Manage

Open Book

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Manage

Banded Diagonals

• Resistance Bands

30s total (ea. side) (5#)

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Manage

Jump Squats

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

Rear Raise

• Resistance Bands

2 sets of 12-15 reps (0#)

☆ Hold the peak of each rep for 1s.

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Manage

Shoulder Rotations

• Dumbbells | Kettlebells

2 sets of 12-15 reps (ea. side) (5#)

☆ Hold the peak of each rep for 1s.

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Manage

Svend Press

• Dumbbells

2 sets of 12-15 reps (10#)

☆ Hold the peak of each rep for 1s.

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Manage

Forearm Side Plank

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

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

Cooldown

Or work through a full-body Yoga routine.

Manage

Firelog Stretch

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

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Manage

Camel Stretch

Hold for 30-60s total

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Manage

Standing Forward Fold

Hold for 30-60s total

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Manage

Cat/Cow Stretch

30-60s total

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Manage

Advanced Thunderbolt Stretch

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

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Manage

Shavasana

Hold for 300s total

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• Self-monitoring diet and weight increases self-awareness, and this has been shown to positively influence eating and exercise behaviors. [journals.lww.com]
• Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights. [health.harvard.edu]