#012 tuck jumps and squats for explosive strength
30-minute workout combining power, mobility, and core control.
Happy Tuesday, hope you’re not too sore from yesterday.
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 #012:
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. Tuck Jumps (Full Body Plyometric - Cardio & Power)
How to Do It:
Start in a standing position.
Jump straight up, tucking your knees toward your chest.
Land softly and reset for the next jump.
Easier Variation: Perform smaller jumps or high knees instead of tucking.
2. Reverse Lunges with Knee Drive (Lower Body - Strength & Balance)
How to Do It:
Step one foot back into a lunge, lowering your back knee toward the floor.
Push through your front heel to return to standing, driving your back knee forward and up.
Alternate sides.
Easier Variation: Skip the knee drive and perform standard reverse lunges.
3. Plank to Downward Dog (Core & Mobility)
How to Do It:
Start in a high plank position.
Push your hips up and back into a downward dog position.
Return to the plank position and repeat.
Easier Variation: Slightly bend your knees when pushing into the downward dog.
4. Jump Squats (Lower Body Plyometric - Explosiveness)
How to Do It:
Lower into a squat position, keeping your chest up and weight on your heels.
Explode upward, jumping as high as possible.
Land softly and immediately lower into the next squat.
Easier Variation: Perform regular bodyweight squats without jumping.
5. Side Plank with Leg Lift (Core - Lateral Strength & Stability)
How to Do It:
Start 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.
6. Dead Bug (Core - Stability & Coordination)
How to Do It:
Lie flat 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:
Dynamic plyometric focus: Tuck jumps and jump squats improve explosive power and cardio endurance.
Core strength and stability: Side planks with leg lifts and dead bugs enhance core control and lateral strength.
Lower-body balance and mobility: Reverse lunges with knee drives and plank to downward dog target flexibility and coordination.
See you tomorrow morning!
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