#004 broad jumps = powerful legs
30-minute circuit to strengthen legs, core, and shoulders.
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 #004:
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. Broad Jumps (Full Body Plyometric - Power & Explosiveness)
How to Do It:
Begin in a partial squat, swinging your arms back.
Explode forward into a jump, landing softly in a squat.
Reset and repeat.
Easier Variation: Perform smaller jumps or step forward instead of jumping.
2. Shoulder Taps (Core - Stability & Control)
How to Do It:
Start in a high plank position.
Tap your right shoulder with your left hand, keeping your hips stable.
Alternate sides while engaging your core.
Easier Variation: Widen your stance or perform the movement from your knees.
3. Forward Lunges (Lower Body - Balance & Strength)
How to Do It:
Step forward with one leg, lowering your back knee toward the floor.
Push through your front heel to return to the starting position.
Alternate legs with each rep.
Easier Variation: Reduce the depth of the lunge or hold a support for balance.
4. Jumping Jacks (Full Body Plyometric - Cardio)
How to Do It:
Jump your feet out while raising your arms overhead.
Jump your feet back together while lowering your arms.
Keep a steady rhythm.
Easier Variation: Step out one foot at a time instead of jumping.
5. Pike Push-Ups (Upper Body - Shoulders & Triceps)
How to Do It:
Start in a downward dog position with your hips raised.
Bend your elbows to lower your head toward the floor.
Push back up to the starting position.
Easier Variation: Reduce the pike angle or perform a modified push-up.
6. Dead Bug (Core - Stability & Coordination)
How to Do It:
Lie on your back with your arms extended and legs lifted, knees bent at 90 degrees.
Lower 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:
Explosive power and cardio: Broad jumps and jumping jacks keep your heart rate high and build lower-body strength.
Core and stability focus: Shoulder taps and dead bugs enhance balance and control.
Upper and lower-body engagement: Pike push-ups target shoulders, while lunges strengthen legs and improve mobility.
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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