#010 broad jumps & plank jacks = explosive core power
A 30-minute routine for strength, agility, and balance—perfect for all fitness levels.
Happy Friday!!
Workout #10--Just wanted to say a special thank you for subscribing to simple daily workouts. Most newsletters never make it to 10 publications so this is certainly a milestone.
Here’s to 100!
Anyways, 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 #010:
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 - Explosive Power)
How to Do It:
Start 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. Plank to Push-Up (Core & Upper Body - Strength & Endurance)
How to Do It:
Start in a forearm plank position.
Push up one arm at a time to a high plank, then return to the forearms.
Alternate the leading arm with each repetition.
Easier Variation: Perform from your knees or use a stable surface for elevation.
3. Step-Ups (Lower Body - Single-Leg Strength)
How to Do It:
Place one foot on an elevated surface.
Push through your heel to bring your other leg up.
Step back down and alternate legs.
Easier Variation: Use a lower step or hold a support for balance.
4. Plank Jacks (Core & Cardio - Stability & Agility)
How to Do It:
Start in a high plank position.
Jump your feet out and back in while keeping your torso stable.
Maintain a steady rhythm.
Easier Variation: Step your feet out and in 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 ground.
Push back up to return to the starting position.
Easier Variation: Reduce the pike angle or perform regular push-ups.
6. Bird Dog (Core - Balance & Coordination)
How to Do It:
Start on your hands and knees.
Extend one arm and the opposite leg while keeping your hips level.
Return to the starting position and alternate sides.
Easier Variation: Perform with just one arm or leg extended at a time.
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:
Explosive lower-body power: Broad jumps and step-ups improve leg strength and coordination.
Core stability and balance: Bird dogs and plank jacks strengthen stabilizers and improve functional fitness.
Upper-body endurance: Plank to push-ups and pike push-ups target shoulders, triceps, and chest for strength and endurance.
See you tomorrow morning!
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