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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Daily Exercise Routine</title>
<style>
body {
font-family: Arial, sans-serif;
line-height: 1.6;
margin: 0;
padding: 0;
}
.container {
width: 80%;
margin: auto;
overflow: hidden;
}
header {
background: #333;
color: #fff;
padding-top: 30px;
min-height: 70px;
border-bottom: #0779e4 3px solid;
}
header h1 {
text-align: center;
}
.content {
padding: 20px;
}
.content h1, .content h2, .content h3, .content h4 {
color: #333;
}
.content p {
margin: 10px 0;
}
.content a {
color: #0779e4;
text-decoration: none;
}
footer {
background: #333;
color: #fff;
padding: 20px;
text-align: center;
border-top: #0779e4 3px solid;
position: relative;
bottom: 0;
width: 100%;
}
footer p {
margin: 0;
}
footer a {
color: #fff;
text-decoration: underline;
}
</style>
</head>
<body>
<header>
<div class="container">
<h1>Daily Exercise Routine</h1>
</div>
</header>
<div class="container content">
<h2>Introduction</h2>
<p>This routine is designed to aid in recovery and improve overall fitness. The exercises focus on bodyweight movements and are structured to be completed in 15 minutes or less in the mornings, with an additional 10-15 minute session every couple of days after lunch. Avoid exercises on Sundays.</p>
<p>Please review my <a href="#disclaimer">disclaimer</a> before use.</p>
<h2>Morning Routine (15 minutes or less)</h2>
<h3>Warm-Up (2 minutes)</h3>
<h4>1. Arm Circles</h4>
<p>Stand with your feet shoulder-width apart. Extend your arms out to the sides at shoulder height. Make small circles with your arms, gradually increasing the size. Do this for 30 seconds forward, then reverse the direction for 30 seconds.</p>
<p><a href="https://www.youtube.com/watch?v=QaPBpVCPvzg" target="_blank">Video Demonstration</a></p>
<h4>2. Marching in Place</h4>
<p>Stand with your feet hip-width apart. Lift your knees high, alternating legs as if marching. Swing your arms naturally with each step. Continue for 1 minute.</p>
<p><a href="https://www.youtube.com/watch?v=8vQjt-WNmlA" target="_blank">Video Demonstration</a></p>
<h3>Main Exercises (12 minutes)</h3>
<h4>3. Bodyweight Squats</h4>
<p>Stand with your feet shoulder-width apart, toes slightly turned out. Lower your body by bending your knees and pushing your hips back as if sitting in a chair. Keep your chest up and back straight. Go down until your thighs are parallel to the ground, then return to standing. Do 2 sets of 10-15 reps.</p>
<p><a href="https://www.youtube.com/watch?v=aclHkVaku9U" target="_blank">Video Demonstration</a></p>
<h4>4. Wall Push-Ups</h4>
<p>Stand facing a wall, about an arm's length away. Place your hands on the wall at shoulder height and shoulder-width apart. Bend your elbows and lean your body towards the wall, keeping your body in a straight line. Push back to the starting position. Do 2 sets of 8-12 reps.</p>
<p><a href="https://www.youtube.com/watch?v=--mhAMlnd6g" target="_blank">Video Demonstration</a></p>
<h4>5. Bird Dogs</h4>
<p>Start on all fours with your hands under your shoulders and knees under your hips. Extend your right arm forward and your left leg back, keeping them parallel to the ground. Hold for a moment, then return to the starting position. Repeat with the opposite arm and leg. Do 2 sets of 10 reps per side.</p>
<p><a href="https://www.youtube.com/watch?v=wiFNA3sqjCA" target="_blank">Video Demonstration</a></p>
<h4>6. Glute Bridges</h4>
<p>Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down to the starting position. Do 2 sets of 10-15 reps.</p>
<p><a href="https://www.youtube.com/watch?v=wPM8icPu6H8" target="_blank">Video Demonstration</a></p>
<h4>7. Standing Side Leg Raises</h4>
<p>Stand with your feet hip-width apart, hands on your hips or holding onto a chair for support. Lift your right leg out to the side, keeping it straight. Lower it back down with control. Repeat on the left side. Do 2 sets of 10-12 reps per side.</p>
<p><a href="https://www.youtube.com/watch?v=ZY3H4n9Vq5g" target="_blank">Video Demonstration</a></p>
<h4>8. Plank</h4>
<p>Start in a push-up position with your body in a straight line from head to heels. Hold this position, engaging your core and keeping your back flat. Modify to your knees if needed. Hold for 20-30 seconds. Do 2 sets.</p>
<p><a href="https://www.youtube.com/watch?v=pSHjTRCQxIw" target="_blank">Video Demonstration</a></p>
<h3>Cool Down (1 minute)</h3>
<h4>9. Standing Quad Stretch</h4>
<p>Stand on one leg, holding onto a wall or chair for balance. Grab your right ankle and pull your heel towards your buttocks. Hold for 30 seconds, then switch to the left leg.</p>
<p><a href="https://www.youtube.com/watch?v=V3vMjUYlRHU" target="_blank">Video Demonstration</a></p>
<h2>After-Lunch Session (10-15 minutes, Tuesday, Thursday, and Saturday)</h2>
<h3>Warm-Up (2 minutes)</h3>
<h4>1. Gentle Walking</h4>
<p>Walk around your space at a moderate pace to get your blood flowing. Do this for 1-2 minutes.</p>
<h3>Main Exercises (10 minutes)</h3>
<h4>2. Lunges</h4>
<p>Stand with your feet together. Step forward with your right leg and lower your body until your right thigh is parallel to the ground and your left knee nearly touches the floor. Push back to the starting position. Repeat with the left leg. Do 2 sets of 10 reps per leg.</p>
<p><a href="https://www.youtube.com/watch?v=QOVaHwm-Q6U" target="_blank">Video Demonstration</a></p>
<h4>3. Knee Push-Ups</h4>
<p>Start in a push-up position, but with your knees on the ground. Lower your body until your chest nearly touches the floor. Push back up to the starting position. Do 2 sets of 8-12 reps.</p>
<p><a href="https://www.youtube.com/watch?v=az-NKZJwesk" target="_blank">Video Demonstration</a></p>
<h4>4. Superman</h4>
<p>Lie face down on the floor with your arms extended in front of you. Simultaneously lift your arms, chest, and legs off the ground, squeezing your lower back. Hold for a moment, then lower back down. Do 2 sets of 10 reps.</p>
<p><a href="https://www.youtube.com/watch?v=cc6UVRS7PW4" target="_blank">Video Demonstration</a></p>
<h4>5. Clamshells</h4>
<p>Lie on your side with your legs bent at a 90-degree angle and feet together. Keeping your feet together, lift your top knee as high as you can without moving your pelvis. Lower it back down. Do 2 sets of 12 reps per side.</p>
<p><a href="https://www.youtube.com/watch?v=kj9ZXpukw4w" target="_blank">Video Demonstration</a></p>
<h4>6. Calf Raises</h4>
<p>Stand with your feet hip-width apart. Raise your heels off the ground as high as you can, then lower them back down. Do 2 sets of 15 reps.</p>
<p><a href="https://www.youtube.com/watch?v=8CngDYngFx4" target="_blank">Video Demonstration</a></p>
<h4>7. Side Plank</h4>
<p>Lie on your side with your legs straight and feet stacked. Prop yourself up on your elbow, keeping your body in a straight line. Hold for 15-20 seconds, then switch sides. Do 2 sets per side.</p>
<p><a href="https://www.youtube.com/watch?v=Kks1oKXkTQQ" target="_blank">Video Demonstration</a></p>
<h3>Cool Down (1 minute)</h3>
<h4>8. Forward Bend Stretch</h4>
<p>Stand with your feet together, then bend at the hips to reach towards the floor. Hold for 30 seconds, feeling the stretch in your hamstrings and lower back.</p>
<p><a href="https://www.youtube.com/watch?v=w67_IaG3mrA" target="_blank">Video Demonstration</a></p>
<h4>9. Gentle Stretching for Lower Back and Legs</h4>
<p>Reach for your toes while sitting or standing, gently stretching your hamstrings. Do a gentle spinal twist by sitting on the floor, crossing one leg over the other, and twisting your torso towards the bent leg. Hold each stretch for 15-30 seconds.</p>
<p><a href="https://www.youtube.com/watch?v=sbFsYfIKRsQ" target="_blank">Video Demonstration</a></p>
<h2 id="disclaimer">Disclaimer</h2>
<p>Before starting any new exercise routine, it is recommended to consult with a healthcare professional. This routine is for informational purposes only and should be modified based on individual capabilities and fitness levels.</p>
</div>
<footer>
<p>© 2024 Exercise Routine by <a href="https://github.com/jthurm11/rhabdo-routine" target="_blank">jthurm11</a></p>
</footer>
</body>
</html>