#002 burpees + total-body strength
A balanced workout featuring burpees for power and endurance.
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 #002:
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. Burpees (Full Body Plyometric - Cardio & Strength)
How to Do It:
Drop into a squat position and place your hands on the ground.
Jump your feet back into a plank, perform a push-up, and jump your feet back forward.
Explode upward, reaching your arms overhead.
Easier Variation: Step back to plank instead of jumping, and omit the push-up.
2. Side Lunges (Lower Body - Lateral Strength)
How to Do It:
Step out wide to one side, keeping your other leg straight.
Bend the stepping leg and push your hips back while keeping your chest up.
Push off the bent leg to return to the starting position and alternate sides.
Easier Variation: Take shorter steps or avoid going as deep into the lunge.
3. Plank to Downward Dog (Core & Mobility)
How to Do It:
Begin in a plank position with your hands under your shoulders.
Push your hips up and back into a downward dog, forming an inverted V with your body.
Return to the plank position and repeat.
Easier Variation: Bend your knees slightly when pushing into the downward dog.
4. Star Jumps (Full Body Plyometric - Cardio & Explosiveness)
How to Do It:
Crouch down into a squat, then explode upward while extending your arms and legs out to form a star shape.
Land softly and reset for the next jump.
Easier Variation: Perform smaller jumps or step out one leg at a time.
5. Tricep Dips (Upper Body - Triceps, Shoulders)
How to Do It:
Sit on the edge of a chair or bench, hands placed beside your hips.
Slide forward so your hips are off the seat and lower yourself by bending your elbows.
Push back up to return to the starting position.
Easier Variation: Keep your feet closer to your body to reduce intensity.
6. Dead Bug (Core - Stability)
How to Do It:
Lie flat on your back with your arms extended and legs lifted, knees bent at 90 degrees.
Lower your opposite arm and leg toward the floor while keeping your core engaged.
Return to the starting position and alternate sides.
Easier Variation: Limit the range of motion for your arm and leg.
That's it. Everything you need, nothing you don’t.
Here's what you hit today:
Power-packed plyometric exercises: Includes explosive moves like burpees and star jumps to improve cardio and full-body strength.
Core stability emphasis: Features controlled exercises like dead bug and plank to downward dog for core activation and flexibility.
Targeted upper and lower body strength: Tricep dips and side lunges isolate specific muscle groups for balance and strength.
See you tomorrow morning!
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How’d it go today? Let me know, I read every answer to adjust further workouts.
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