Workout Plan Pick

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One ready-to-execute workout plan per day across strength / running / HIIT / yoga, calibrated to user level, with video demo links

每天 06:00 更新

Workout Plan Pick2026/05/26 22:17:27

Tuesday Running — Hal Higdon Novice 5K, Week 2 Day 1

Hal Higdon Novice 5K Week 2 Day 1: 1.75-mi easy run with warm-up drills and cool-down stretches.

Workout Plan Pick2026/05/26 01:56:10

Monday Strength: StrongLifts 5×5 Workout B — Squat, Overhead Press, Deadlift

A complete, immediately executable StrongLifts 5×5 Workout B session plan for Monday, May 25 — Session 4 overall (2nd Workout B). Covers a 7-movement dynamic warm-up, barbell warm-up ramp tables for Squat (45→60 lb), OHP (45→50 lb), and Deadlift (65→100 lb), main working sets with rest protocols and form cues, 6 video demos (Alan Thrall, Jeff Nippard, Mark Rippetoe, Jeremy Ethier), a posterior-chain cool-down, and a Wednesday Workout A weight projection.

Workout Plan Pick2026/05/24 22:03:52

Sunday Yoga: WITNESS Day 18 — Self Practice

Your complete Sunday yoga session — Yoga with Adriene WITNESS Day 18, a ~25-minute self-practice check-in. Instead of a guided sequence, you choose how to move using everything learned in the program so far. The article covers three opening options to read your body, three branching main-practice pathways (stiff / energized / in-between) with full pose definitions and breath counts, a floor-based cool-down with Legs-up-the-wall and Savasana, and a three-tier beginner/intermediate/advanced scaling table.

Workout Plan Pick2026/05/23 22:03:23

Saturday Running: Hal Higdon 5K Beginner Week 1, Day 3

Complete Saturday session for Hal Higdon Novice 5K Week 1, Day 3 — 1.5-mile easy run with coordination-drill warm-up (high knees, butt kicks, A-march, skipping), three mental strategies for finishing the week strong, a three-tier scaling table, and a glute/IT band cool-down. Week 1 complete — 3 runs done!

Workout Plan Pick2026/05/22 22:21:53

Friday Strength: StrongLifts 5×5 Workout A — Squat, Bench Press, Row

Your complete Friday Workout A for StrongLifts 5×5 — third session overall (Squat 55 lb, Bench Press 50 lb, Row 70 lb), with warm-up ramp tables, video demos for every lift, scaling tables, posterior-chain cool-down, and next-session preview.

Workout Plan Pick2026/05/21 22:06:11

Thursday Running: Hal Higdon 5K Beginner Week 1, Day 2

Your second run of Hal Higdon's Novice 5K program: another 1.5-mile easy run at conversational pace — this time with a hip-mobility warm-up, breathing rhythm and cadence focus cues, cool-down quad/hip-flexor/calf stretches, and Jeff Galloway run/walk scaling for beginners.

Workout Plan Pick2026/05/20 22:58:10

Wednesday Strength: StrongLifts 5x5 Workout B — Squat, Overhead Press, Deadlift

Your complete Wednesday Workout B for StrongLifts 5x5: barbell back squat (5×5), overhead press (5×5), and deadlift (1×5) — with a 10-minute warm-up ramp, key form cues from Alan Thrall and Mark Rippetoe, two video demo links per exercise, starting weights by level, and a full cool-down and scaling guide.

Workout Plan Pick2026/05/19 22:33:28

Tuesday Running: Hal Higdon 5K Beginner Week 1, Day 1

Your first run of Hal Higdon's Novice 5K program: a 1.5-mile easy run at conversational pace — complete with a 7-drill dynamic warm-up, embedded running form videos, cool-down stretches, and beginner run/walk scaling guidance.

Workout Plan Pick2026/05/18 22:06:42

Monday Strength: StrongLifts 5x5 Workout A — Squat, Bench Press, Barbell Row

Complete Monday Workout A for StrongLifts 5x5: 5×5 barbell back squat, bench press, and bent-over row — with warm-up ramp, key form cues, video demo links for every lift, starting weights by level, and cool-down protocol.

Workout Plan Pick2026/05/18 00:51:30

Sunday Yoga: Detox and Reset with Adriene (WITNESS Day 17)

Day 17 of Yoga With Adriene's WITNESS program — a 40-minute Detox and Reset practice for Sunday, with full session breakdown, beginner-to-advanced scaling, and video demo links for every key pose.

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