#006 wall sits + burpees = strength meets endurance
Muscle-building and calorie-burning in one circuit.
Happy Monday!
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 #006:
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 & Power)
How to Do It:
Drop into a squat position with your hands on the floor.
Jump your feet back into a plank, then jump them forward again.
Explode upward into a jump, reaching your arms overhead.
Easier Variation: Step back instead of jumping, and omit the jump at the top.
2. Wall Sit (Lower Body - Isometric Strength)
How to Do It:
Stand with your back against a wall and slide down into a seated position with thighs parallel to the ground.
Hold this position, keeping your core tight and knees over your ankles.
Easier Variation: Slide down to a higher position or hold for shorter intervals.
3. Plank Shoulder Taps (Core - Stability & Control)
How to Do It:
Start in a high plank position with hands under shoulders.
Tap one shoulder with the opposite hand while keeping your hips steady.
Alternate sides and maintain control.
Easier Variation: Widen your stance or perform the movement from your knees.
4. High Knees (Full Body Plyometric - Cardio & Core)
How to Do It:
Run in place, driving your knees as high as possible.
Pump your arms and stay light on your toes.
Easier Variation: March in place, lifting your knees as high as possible.
5. Tricep Dips (Upper Body - Triceps, Shoulders)
How to Do It:
Sit on the edge of a chair or bench with your 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 & 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. How’d it go today?
Let me know, I read every answer to adjust future workouts.
To recap, here's what you hit today:
Full-body plyometric focus: Burpees and high knees keep your heart rate high and build explosive power.
Isometric strength and stability: Wall sits and plank shoulder taps improve muscle endurance and balance.
Upper and core strength: Tricep dips and dead bugs engage smaller muscle groups for a comprehensive workout.
See you tomorrow morning!
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