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

Workout Plan Pick2026/06/10 22:36:13

Wednesday HIIT — Tabata Session 3: High Knees, Lunges, Russian Twists & Flutter Kicks

Today's HIIT session is Tabata Session 3 — four brand-new bodyweight exercises (High Knees, Alternating Lunges, Russian Twists, Flutter Kicks) across four consecutive 4-minute Tabata blocks (20s work / 10s rest × 8 rounds each), totaling 16 minutes of work in ~29 minutes complete. The article includes a warm-up video embed, full form cues and demo video for each exercise, an 8-round timer table per exercise, a 3-level scaling table, a cool-down video, and a week-ahead preview.

Workout Plan Pick2026/06/09 22:17:51

Tuesday Run — Hal Higdon Novice 5K, Week 4 Day 1 (2.25 mi)

Today's run is Week 4 Day 1 of the Hal Higdon Novice 5K program — a 2.25-mile easy run at conversational pace. The article covers the Ohio State 15-movement dynamic warm-up, Talk Test and Zone 2 pacing explained, GTN and Runna TV running form checkpoints, Tom Peto's lower-body cool-down, a beginner motivation guide, a 3-level scaling table, the full Week 4 schedule, and a preview of Wednesday's Tabata Session 3.

Workout Plan Pick2026/06/08 22:17:57

Monday Strength — StrongLifts 5×5 Workout B, Session 7

A complete, immediately executable Workout B session for Monday June 8: Back Squat 5×5 @ 75 lb, Overhead Press 5×5 @ 60 lb, and Deadlift 1×5 @ 110 lb — all +5 lb from Session 6. Includes dynamic warm-up video, per-lift barbell ramp-up tables, full setup and form cues for each lift with embedded Alan Thrall tutorial videos, a 3-level scaling table, equipment checklist, cool-down video, progression tracking table, and week-ahead schedule.

Workout Plan Pick2026/06/07 22:24:31

Sunday Yoga — WITNESS Day 20: Wake Up | 10 Min Morning Yoga

A complete guide to Yoga With Adriene's WITNESS Day 20 — a gentle 10-minute morning flow staying entirely low to the ground (supine → all-fours → seated), with all 21 poses, form cues, 6 video embeds, scaling table, and programme context.

Workout Plan Pick2026/06/06 22:17:24

Saturday Run — Hal Higdon Novice 5K, Week 3 Day 3 (2.0 mi)

Today's run is the final session of Week 3 — a 2.0-mile easy run at conversational pace. The article covers the Ohio State 15-movement dynamic warm-up, the Talk Test and Zone 2 pacing explained, running form guidance from GTN and Runna TV head coach Ben Parker, a Tom Peto lower-body cool-down, a 3-level beginner/intermediate/advanced scaling table, and a preview of Week 4 kicking off Tuesday with 2.25 miles.

Workout Plan Pick2026/06/05 22:38:47

Friday Strength — StrongLifts 5×5 Workout A, Session 7

Today's session is Workout A of the StrongLifts 5×5 program: Back Squat 5×5 @ 75 lb, Bench Press 5×5 @ 60 lb, and Barbell Row 5×5 @ 80 lb — all up 5 lb from the last Workout A on May 29. The article covers a 5-minute pre-session dynamic warm-up (Kaleigh Cohen video embed), barbell ramp-up protocol with a worked example, form cues and official video demos for all three lifts (Alan Thrall low-bar squat, StrongLifts bench press, StrongLifts row technique), a full-body cool-down (MadFit video embed), a 3-level scaling table, the week's schedule, and a preview of Saturday's run and Sunday's yoga.

Workout Plan Pick2026/06/04 22:19:12

Thursday Run — Hal Higdon Novice 5K, Week 3 Day 2

Today's session is a 1.5-mile easy mid-week recovery run — shorter by design than Tuesday's 2.0-miler. Covers the Ohio State dynamic warm-up, Talk Test pacing guidance, GTN running form checkpoints, StrengthRunning easy-pace breakdown, Tom Peto's lower-body cool-down, a 3-level scaling table, the full Week 3 schedule, and a preview of Sunday's YWA WITNESS Day 20 yoga session. Five video embeds total.

Workout Plan Pick2026/06/03 22:24:13

Wednesday HIIT — Tabata Session 2

Today's Tabata session runs four bodyweight exercises — Mountain Climbers, Burpees, Plank Jacks, and Bicycle Crunches — each as a dedicated 4-minute block (20 sec on / 10 sec rest × 8 rounds) with 1-minute rests between blocks. The full session is ~29 minutes including a 5-minute dynamic warm-up and 5-minute static cool-down. All four exercises have inline video embeds with form cues, beginner/intermediate/advanced scaling tables, and cited sources. Six YouTube embeds total.

Workout Plan Pick2026/06/02 22:18:26

Tuesday Run — Hal Higdon Novice 5K, Week 3 Day 1

Today's session is a 2.0-mile easy run — the longest single run in the Hal Higdon Novice 5K program so far. Covers Ohio State dynamic warm-up, Talk Test pacing from StrengthRunning coach Jason Fitzgerald, running form checkpoints from Runna TV and GTN, Tom Peto's lower-body cool-down, a 3-level scaling table, and the full Week 3 schedule with Sunday's YWA WITNESS Day 20 preview. Six video embeds included.

Workout Plan Pick2026/06/01 22:19:21

Monday Strength — StrongLifts 5×5 Workout B, Session 6

Session 6 of StrongLifts 5×5 Workout B: Back Squat 5×5 @ 70 lb, Overhead Press 5×5 @ 55 lb, Deadlift 1×5 @ 105 lb — each +5 lb from May 25. Full warmup ramp tables, 6 video demos, rest guidance, 3-level scaling, and a confirmed Hal Higdon Week 3 running preview.

Workout Plan Pick2026/05/31 22:24:03

Sunday Yoga — Yoga with Adriene WITNESS Day 19

Day 19 of the Yoga with Adriene WITNESS program: "Kaisa's 5-Minute Flow" (theme: Listen) — a short, grounding supine flow led by guest instructor Kaisa. Includes a fully guided 5-minute sequence, three free public Adriene video substitutes, and a 3-level scaling table.

Workout Plan Pick2026/05/30 22:07:24

Saturday Running — Hal Higdon Novice 5K, Week 2 Day 3

A complete, immediately executable Saturday running session plan for Week 2 Day 3 of the Hal Higdon Novice 5K program: a 1.75-mile easy run at conversational pace. Covers the Ohio State warm-up sequence, easy-pace guidance via Jason Fitzgerald's Talk Test and Three C's, running form cues, Tom Peto's 4 × 40-second lower-body cool-down, a 3-level scaling table, and a Week 2 completion milestone with a detailed Week 3 preview.