#009 mountain climbers to fire up your core
A full-body EMOM workout blending cardio, strength, and mobility.
It’s Thursday...welp, let’s get to it!
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 #009:
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 - Cardio & Coordination)
How to Do It:
Jump your feet out while raising your arms overhead.
Jump your feet back together while lowering your arms.
Maintain a steady rhythm and keep your core engaged.
Easier Variation: Step one foot out at a time instead of jumping.
2. Bulgarian Split Squats (Lower Body - Single-Leg Strength)
How to Do It:
Place one foot on an elevated surface behind you.
Lower your back knee toward the ground while keeping your front knee over your ankle.
Push through your front heel to return to standing.
Switch sides halfway through the minute.
Easier Variation: Use a lower elevation or perform regular split squats without elevation.
3. Mountain Climbers (Core & Cardio - Dynamic Strength)
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 tight.
Easier Variation: Slow the pace or reduce the range of motion.
4. Superman Hold (Core & Back - Stability)
How to Do It:
Lie face down with your arms and legs extended.
Lift your chest, arms, and legs off the ground and hold briefly.
Lower back down with control.
Easier Variation: Lift just your upper body or legs, not both simultaneously.
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. Side Plank with Rotation (Core - Obliques & Rotational Strength)
How to Do It:
Start in a side plank position, balancing on your forearm.
Thread your top arm under your torso, then return to the starting position.
Switch sides halfway through the minute.
Easier Variation: Perform from your knees or limit the rotation range.
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 for endurance: Jumping jacks and mountain climbers provide a full-body cardio boost.
Core and back strengthening: Side planks with rotation and Superman holds engage stabilizers and improve posture.
Lower and upper-body power: Bulgarian split squats and tricep dips focus on unilateral strength and muscle endurance.
See you tomorrow morning!
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