11/05/2024 - Workout Of The Day (Full Body Strength & Core)

Table of Contents

Hello! I’m Adam Kemp, and today’s workout of the day emphasizes strength and stability, with exercises that challenge both upper body power and core control.

Inspired by Philippians 4:8, this session encourages a focus on what is positive, pure, and praiseworthy, reminding us that a healthy body and mind come from aligning our intentions with actions that build us up.

Starting a fitness blog has been an exceptional experience, and I have found a lot of value in posting my workout of the day online. If you have any workout program requests, please let me know!

In this workout, each exercise serves to improve strength and mobility, but more importantly, it invites us to center our thoughts on the good in each movement.

Through this focused approach, the workout not only strengthens the body but also cultivates a mindset of gratitude, virtue, and resilience.

Quick Workout Summary

Warm-Up

Mobility & Express (Bodi App)

Workout Structure

Organized into supersets, today’s workout pairs complementary exercises to maximize both efficiency and muscle activation. This structure supports strength development in the upper body and core, with a special emphasis on stability and control.

Superset 1:
- 1A: Single-Arm Dumbbell Floor Press (4×15-12-10-8)
- 1B: Isometric Foam Roller Glute Bridge (4×45 seconds)
Superset 2:
- 2A: Copenhagen Plank (4×30 seconds)
- 2B: Dumbbell Bent Over Row (4×20-15-12-10)
- 2C: Yoga Pushups (4×10)
Superset 3:
- 3A: Dumbbell Bench Press (4×15-12-10-8)
- 3B: Renegade Row (4×10)

Workout of the Day (11/05/2024)

Warm-Up: Mobility & Express (Bodi App)

A proper warm-up primes joints and muscles for smooth movement, reducing injury risk and preparing the body for optimal performance. This session focuses on increasing flexibility and joint range, helping set a strong foundation for the exercises ahead.

Superset 1

1A) Single-Arm Dumbbell Floor Press

Sets & Reps: 4 sets (15, 12, 10, 8)
This unilateral dumbbell chest exercise emphasizes control and stability in the shoulders and core, improving functional pressing strength. The single-arm dumbbell floor press variation helps address any imbalances in the upper body and challenges the core to maintain alignment.

Progression: Use a heavier dumbbell or extend the pause at the bottom.
Regression: Perform with a lighter weight or both arms simultaneously.

1B) Isometric Foam Roller Glute Bridge

Sets & Duration: 4 sets (45 seconds each)
Holding a glute bridge position with a foam roller under the feet heightens core and glute engagement, enhancing lower body stability. This exercise strengthens the posterior chain and promotes endurance through an isometric hold.

Progression: Extend one leg while holding the bridge.
Regression: Perform a traditional glute bridge without a foam roller. Add a mini band and do the exercise on your heels to increase activation and work towards more difficult glute bridge progressions.

Superset 2

2A) Copenhagen Plan

Sets & Duration: 4 sets (30 seconds each)
The Copenhagen plank is an advanced core exercise that emphasizes the adductors, obliques, and shoulder stability. By supporting the body with one leg, it builds inner thigh strength and improves hip stability, essential for lower body power.

Progression: Add a weight in your top hand or add a rotation to increase the difficulty.
Regression: Place the supporting knee on the floor or lower the duration.

2B) Dumbbell Bent Over Row

Sets & Reps: 4 sets (20, 15, 12, 10)
This classic strength training exercise targets the lats, rhomboids, and rear shoulders, promoting balanced upper body strength and improved posture. The bent-over position also challenges core stability, particularly in the lower back.

Progression: Increase weight or slow the tempo for more control.
Regression: Use lighter weights or perform a single-arm row for stability.

2C) Yoga Pushups

Sets & Reps: 4 sets (10 reps)
Yoga pushups are a bodyweight exercise that incorporates a dynamic flow from plank to downward dog, emphasizing both upper body strength and shoulder flexibility. This movement also engages the core, promoting stability and control through a full range of motion.

Progression: Add a leg raise in downward dog or increase reps.
Regression: Perform standard pushups or reduce the reps.

Superset 3

3A) Dumbbell Bench Press
Sets & Reps: 4 sets (15, 12, 10, 8)
A staple for building chest strength, the dumbbell bench press also activates the shoulders and triceps. By increasing weight and lowering reps, this exercise promotes both strength and muscle endurance in the upper body.

Progression: Use heavier weights or add a slight pause at the bottom.
Regression: Perform with lighter dumbbells or switch to floor presses.

3B) Renegade Row

Sets & Reps: 4 sets (10 reps)
This full-body move combines a row with a plank, engaging the core, back, and shoulders. The renegade row builds core stability and upper body strength, making it ideal for improving balance and control. Additionally, renegade rows are a fantastic core exercise and one of the best alternatives to crunches for people who want to get six-pack abs.

Progression: Add a push-up between rows or increase weight.
Regression: Perform on knees or use lighter dumbbells.

Tips for Success

Focus on Positive Intentions: Draw inspiration from today’s verse by centering each movement on what is true, good, and praiseworthy, fostering a mindset that enhances resilience.
Perfect Your Form: Prioritize control and technique in each exercise to maximize gains and avoid injury, especially in core-centric moves.
Stay Consistent: Repeat this balanced workout regularly to develop both strength and mental focus, aligning body and mind.
Embrace Progressive Challenges: Use the progressions to push limits gradually while listening to your body, ensuring you maintain a safe and effective routine.

This workout not only builds physical strength but also strengthens a positive outlook, promoting health and balance inside and out.