#003 core strength and cardio with mountain climbers
A 30-minute workout featuring mountain climbers and full-body exercises.
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 #003:
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. Jumping Jacks (Full Body Plyometric - Cardio)
How to Do It:
Stand with your feet together and arms at your sides.
Jump your feet out while raising your arms overhead.
Jump back to the starting position and repeat.
Easier Variation: Step one foot out at a time instead of jumping.
2. Reverse Lunges (Lower Body - Balance & Strength)
How to Do It:
Step one foot back, lowering your back knee toward the floor.
Keep your front shin vertical and your chest upright.
Push through your front heel to return to the starting position and alternate legs.
Easier Variation: Reduce the depth of the lunge or hold onto a support.
3. Mountain Climbers (Core & Cardio)
How to Do It:
Start in a high plank position.
Drive your knees alternately toward your chest in a quick, controlled motion.
Keep your hips level and your core engaged.
Easier Variation: Slow down the pace or reduce the range of motion.
4. 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 while keeping your body in a straight line.
Push back up to return to the starting position.
Easier Variation: Perform on your knees or against a wall.
5. Frog Jumps (Lower Body Plyometric - Power)
How to Do It:
Start in a deep squat position with your hands touching the ground.
Explode forward in a jump, landing softly into the squat position.
Reset and repeat.
Easier Variation: Step forward instead of jumping.
6. Side Plank with Rotation (Core - Rotational Strength)
How to Do It:
Start in a side plank position, balancing on your forearm.
Thread your top arm under your body, then return to the starting position.
Switch sides halfway through the minute.
Easier Variation: Perform the side plank from your knees or limit the rotation range.
That's it. Everything you need, nothing you don’t.
Here's what you hit today:
Dynamic cardio boost: Jumping jacks and mountain climbers elevate your heart rate and build endurance.
Powerful lower-body plyometrics: Frog jumps and reverse lunges target leg strength and explosiveness.
Upper-body and core integration: Push-ups and side planks with rotation strengthen stability and functional fitness.
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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