#008 skater jumps + bear crawls = agility boost
A balanced workout to enhance mobility, strength, and endurance.
Happy Hump Day!
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 #008:
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 to increase intensity.
Easier Variation: Step side to side instead of jumping.
2. Side Plank with Leg Lift (Core - Stability & Lateral Strength)
How to Do It:
Begin in a side plank position, balancing on your forearm.
Lift your top leg, hold briefly, and lower with control.
Switch sides halfway through the minute.
Easier Variation: Perform from your knees or skip the leg lift.
3. Forward Lunges (Lower Body - Strength & Mobility)
How to Do It:
Step forward with one leg, lowering your back knee toward the ground.
Push through your front heel to return to the starting position.
Alternate legs with each repetition.
Easier Variation: Reduce the depth of the lunge or hold a support for balance.
4. Bear Crawl (Full Body - Core & Mobility)
How to Do It:
Start on all fours with your knees slightly off the ground.
Move forward and backward by alternately moving your opposite hand and foot.
Keep your hips level and core engaged.
Easier Variation: Perform the movement slowly or with your knees resting lightly on the ground.
5. Arm Circles (Upper Body - Shoulder Mobility)
How to Do It:
Extend your arms straight out to the sides.
Make small forward circles, gradually increasing their size.
Reverse direction halfway through the minute.
Easier Variation: Perform smaller circles or lower your arms briefly if fatigued.
6. Starfish Crunches (Core - Full Core Engagement)
How to Do It:
Lie on your back with arms and legs spread wide.
Lift your opposite arm and leg to meet in the middle, then lower with control.
Alternate sides.
Easier Variation: Bring your knee to your hand instead of your foot.
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:
Dynamic cardio and lateral movement: Skater jumps and bear crawls challenge agility and coordination.
Core and stability focus: Side planks with leg lifts and starfish crunches target balance and core strength.
Upper and lower-body activation: Forward lunges and arm circles ensure comprehensive muscle engagement.
See you tomorrow morning!
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