#001: 30 minutes, total body strength
A focused EMOM workout to build power, strength, and stability
Good Morning!
Here’s today's workout. As always, you’ll get out of it what you put into it.
If you’re short on time, decrease the number of sets
If you’re feeling ambitious, increase the number of sets or reps per minute
If you’re low on energy, focus on the movement and just push through
Focus on Consistency rather than perfection
Workout #001:
Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit five times.
1. High Knees (Full Body Plyometric - Cardio & Core)
How to Do It:
Run in place, driving your knees toward your chest as high as possible.
Pump your arms for added intensity.
Stay on your toes and maintain a steady rhythm.
Easier Variation: March in place, lifting your knees as high as possible while maintaining a steady pace.
2. Standard Push-Ups (Upper Body - Chest, Shoulders, Triceps)
How to Do It:
Start in a high plank position with your hands under your shoulders.
Lower your chest toward the floor, keeping your body straight.
Push back up to the starting position.
Easier Variation: Perform on your knees or against a wall.
3. Jump Squats (Lower Body Plyometric - Quads, Glutes)
How to Do It:
Lower into a squat position, keeping your chest up and weight on your heels.
Explode upward, jumping as high as you can.
Land softly and immediately lower into the next squat.
Easier Variation: Perform regular bodyweight squats or small hops instead of full jumps.
4. Russian Twists (Core - Obliques)
How to Do It:
Sit on the floor with your feet elevated and knees bent, leaning slightly back.
Rotate your torso to bring your hands to one side, then the other.
Keep your movements controlled and chest up.
Easier Variation: Keep your feet on the ground for added stability.
5. Skater Jumps (Full Body Plyometric - Lateral Power)
How to Do It:
Jump laterally from one foot to the other, landing softly on the opposite foot.
Swing your arms for momentum and keep your movements smooth.
Stay low for increased intensity.
Easier Variation: Step side to side instead of jumping.
That's it. Everything you need, nothing you don’t.
Here's what you hit today:
Full-body plyometric focus: Includes explosive movements like high knees and skater jumps for power and cardio.
Core engagement: Exercises like Russian twists and plank shoulder taps strengthen the core and improve stability.
Balanced muscle activation: Alternates between upper body, lower body, and core to prevent overworking any one group.
See you tomorrow morning!
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How’d it go today? Let me know, I read every answer to adjust further workouts.
PS...If you're enjoying simple daily workouts, please consider sending it to a friend:
There are only five exercises here. What’s the sixth?