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WORKOUT OF THE DAY

Our Time zone is CET. So don’t worry if your date doesn’t match ours. We update the workouts every 24 hours. If you visit once a day, you won’t miss anything.

July 9th, 2020

Warm-Up

Exercise(s) 1: 5 Sets

A: Squat – 5 reps
Exercise(s) 2: 4 Sets
A: Bench Press – 6 to 8 reps 
B: Pullups or Pulldowns – 8 to 10 reps
Exercise(s) 3: 3 Sets
A: Kettlebell Swing – 8 to 12 reps
B: Band or Cable Face Pulls – 10 to 15 reps
Exercise(s) 4: 3 Sets
A: Physioball, Cable, Machine or Band Leg Curl – 10 to 15 reps
B: Single Leg Glute Bridge – 10 to 15 reps each Leg
Exercise(s) 5: 3 Sets
A: Barbell Curl – 8 to 10 reps
B: EZ-Bar or Dumbbell Skullcrushers – 8 to 12 reps

ABS: 2 Rounds
A: Two-Up One-Down – 45 seconds
B: Reverse Screwdrivers – 45 seconds
C: Pendulum Plank – 45 seconds
D: Sit-Ups – 45 seconds

Foam Rolling & Stretching

Warm-Up

 

Exercise(s) 1: 5 Sets
A: Squat – 5 reps
Exercise(s) 2: 3 Sets
A: Dumbbell Chest Press – 8 to 10 reps 
B: Pullups or Pulldowns – 8 to 10 reps
Exercise(s) 3: 3 Sets
A: Kettlebell Swing – 8 to 12 reps
B: Band or Cable Face Pulls – 10 to 15 reps
Exercise(s) 4: 3 Sets
A: Physioball, Cable, Machine or Band Leg Curl – 10 to 15 reps
B: Single Leg Glute Bridge – 10 to 15 reps each Leg
Exercise(s) 5: 2 Sets
A: Barbell Curl – 8 to 10 reps
B: EZ-Bar or Dumbbell Skullcrushers – 8 to 12 reps

ABS: 2 Rounds
A: Two-Up One-Down – 45 seconds
B: Reverse Screwdrivers – 45 seconds
C: Pendulum Plank – 45 seconds
D: Sit-Ups – 45 seconds

Cardio: 20 minutes of moderate intensity

Foam Rolling & Stretching