Tuesday, 30 September 2025

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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Boxer Shuffle🌐

60-300s total (ea. side)

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The Mermaid🌐

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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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.

⚠ One-Arm Arnold Press🌐

• Incline Bench
  • Dumbbells
  • Kettlebells
• Dumbbells
• Kettlebells

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

☆ Hold the peak of each rep for 1s.

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⚠ Reverse-Grip Chest Press🌐

• Dumbbells
• Barbell

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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Full Pushups🌐

• Resistance Bands
• Gymnastic Rings

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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Plank w/ Alternating Reach🌐

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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

Cooldown

Remember to breathe. Expand your awareness.

Single Leg Balance🌐

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

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Horse Stretch🌐

Hold for 30-60s total

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Devotional Warrior🌐

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

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Half Mermaid Stretch🌐

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

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Child's Stretch🌐

Hold for 30-60s total

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Flying Horse Stretch🌐

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

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Reverse Warrior🌐

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

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Reading🌐

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]
• Practicing everyday mindfulness can also improve your memory and concentration skills and help you feel less distracted and better able to manage crises. [health.harvard.edu]