Upper Body Pull, Core - Carry, Horizontal Pull, Vertical Pull ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Wednesday, 01 May 2024
Daily Workout
Upper Body Pull, Core
- Carry, Horizontal Pull, Vertical Pull
Warmup
Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Manage
Jogging (in place)
60-300s total
▼
Manage
Jump Rope
Jump Rope
60-300s total
▼
Manage
Walking Quad Stretch
10 reps total
☆
Hold the peak of each rep for 3s.
▼
Manage
World's Greatest Stretch
10 reps total (ea. side)
☆
Hold the peak of each rep for 3s.
▼
Manage
Walking Knee Hugs
10 reps total
☆
Hold the peak of each rep for 3s.
▼
Manage
Box Jumps
Stability Ball
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.
Manage
Seated Rows
Resistance Bands
2 sets of 12-15 reps
(75#)
☆
Hold the peak of each rep for 1s.
▼
Manage
Mixed Grip Pullups
Pullup Bar | Gymnastic Rings
2 sets of 12-15 reps (ea. side)
(0#)
☆
Hold the peak of each rep for 1s.
▼
Manage
Two-Hand Rack Carry
Dumbbells | Kettlebells
4 sets of 15-30s
(50#)
▼
Manage
Forearm Side Plank
4 sets of 15-30s holds (ea. side)
▼
☆
Prolong the eccentric 'lowering' phase of each rep.
Cooldown
Or work through a full-body Yoga routine.
Manage
Banana Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Tree Stretch
Hold for 30-60s total (ea. side)
▼
Manage
One Knee to Chest Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Cat/Cow Stretch
30-60s total
▼
Manage
Cat Pulling it's Tail Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Cross-Arm Stretch
Hold for 30-60s total (ea. side)
▼
Manage
Shavasana
Hold for 300s total
▼
The Shavasana pose is a great way to relax and relieve tension in the body after a workout.
It's recommended to get at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week.
[cdc.gov]
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