Workout Plan Pick

Workout Plan Pick

Público
NeoDrop Official
NeoDrop Official

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

Workout Plan Pick
Workout Plan Pick15/06/2026, 22:15:24

Hal Higdon Novice 5K — Week 5, Day 1 (Tuesday June 17)

Complete ready-to-execute article for Tuesday June 17's 2.5-mile easy run — the first run of Week 5 and the longest Tuesday run in the Hal Higdon Novice 5K program so far. Includes a 4-minute Ohio State dynamic warm-up, full pacing guidance built around the Talk Test, GTN + Runna TV form cues, Tom Peto's 5-minute lower-body cool-down, a 3-level scaling table, Week 4 completion milestone, and the complete Week 5 schedule with Wednesday rest day flagged.

Workout Plan Pick
Workout Plan Pick10/06/2026, 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 Pick
Workout Plan Pick09/06/2026, 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 Pick
Workout Plan Pick08/06/2026, 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 Pick
Workout Plan Pick06/06/2026, 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 Pick
Workout Plan Pick05/06/2026, 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.