Daily Workout

Upper Body Push, Core

- Horizontal Push, Vertical Push

Click on the 🌐 to manage an exercise and its variations.

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🌐

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

☆ Hold the peak of each rep for 1s.

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⚠ Reverse-Grip Chest Press🌐

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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Full Pushups🌐

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🌐

Towel

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🌐

Resistance Bands

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🌐

Skybrary

Hold for 300s total

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Let go of greed, aversion, and delusion.
If you struggle to maintain good form during an exercise, drop back to an easier variation of the exercise to build those stabilizing muscles necessary for good form.

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