#005 full body strength & mobility
Full-body EMOM workout to build strength, mobility, and core control.
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 #005:
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. 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 stay low for intensity.
Maintain control and balance with each jump.
Easier Variation: Step side to side instead of jumping.
2. Plank Jacks (Core - Cardio & Stability)
How to Do It:
Start in a high plank position.
Jump your feet out and back in while keeping your upper body stable.
Maintain a steady rhythm and keep your core engaged.
Easier Variation: Step your feet out and in instead of jumping.
3. Reverse Lunges (Lower Body - Balance & Strength)
How to Do It:
Step one foot back, lowering your back knee toward the floor.
Keep your chest upright and push through your front heel to return.
Alternate legs with each repetition.
Easier Variation: Reduce the depth of the lunge or hold onto a support.
4. Bear Crawl (Full Body - Core & Mobility)
How to Do It:
Start on all fours, with your knees lifted slightly off the ground.
Move forward by alternating your hand and opposite foot, keeping your hips low.
Crawl backward to return.
Easier Variation: Perform the crawl slowly or with your knees resting lightly on the ground.
5. 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 straight.
Push back up to return to the starting position.
Easier Variation: Perform on your knees or against a wall.
6. 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.
That's it. Everything you need, nothing you don’t.
Here's what you hit today:
Dynamic lateral power: Skater jumps and bear crawls enhance coordination and build functional strength.
Core and stability focus: Plank jacks and Russian twists improve rotational strength and overall stability.
Upper and lower-body balance: Push-ups and lunges ensure all major muscle groups are engaged.
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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