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

▼

Boxer Shuffle🌐

60-300s total (ea. side)

▼

The Mermaid🌐

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

▼

Seated Thoracic Rotation🌐

10 reps total (ea. side)

Hold the peak of each rep for 3s.

▼

Fast Feet🌐

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.

⚠ 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.

▼

⚠ Reverse-Grip Chest Press🌐

• Dumbbells
• Barbell

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

▼

Full Pushups🌐

• Resistance Bands
• Gymnastic Rings

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

▼

Plank w/ Alternating Reach🌐

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

▼

☆ 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)

▼

Horse Stretch🌐

Hold for 30-60s total

▼

Devotional Warrior🌐

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

▼

Half Mermaid Stretch🌐

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

▼

Child's Stretch🌐

Hold for 30-60s total

▼

Flying Horse Stretch🌐

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

▼

Reverse Warrior🌐

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

▼

Reading🌐

Hold for 300s total

▼

• Choose clothes and shoes designed for your type of exercise. Replace shoes or insoles as the cushioning wears out. [health.harvard.edu]
• As you start out, it's best to build muscle endurance with high reps and low sets. As you progress, use higher weights with lower reps and more sets to build strength.