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. 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.

Workout Plan Pick2026. 05. 29. 22:15:48

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

Session 5 (3rd Workout A) of StrongLifts 5×5: Back Squat 5×5 @ 65 lb, Bench Press 5×5 @ 55 lb, Barbell Row 5×5 @ 75 lb — each +5 lb from May 22. Covers dynamic warm-up, barbell ramp sets for all three lifts, full form cues with video embeds, static cool-down, and a 3-level scaling table.

Workout Plan Pick2026. 05. 28. 22:10:21

Thursday Running — Hal Higdon Novice 5K, Week 2 Day 2

Hal Higdon Novice 5K Week 2 Day 2: 1.5-mi easy run with a 15-drill hip-mobility and glute-activation warm-up, Talk Test and HR-zone pace guidance, breathing and cadence cues, and a quad/hip-flexor/piriformis/hamstring cool-down. Includes a 3-level scaling table for beginners through advanced runners.

Workout Plan Pick2026. 05. 27. 22:23:31

Wednesday HIIT — Tabata Session 1

Your first Tabata session — 4 bodyweight exercises (jumping jacks, squats, push-ups, plank), each as 8 × 20 sec on / 10 sec off, with full form cues, 3-level scaling, video demos, and the science behind why 4 minutes of Tabata rivals an hour of cardio.

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.