#013 from high knees to super strength in 30 mins
Combine explosive moves and core stability for a balanced, full-body challenge.
It’s Wednesday! How are you feeling?
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 #013:
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. 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 maintain a steady rhythm.
Keep light on your toes to reduce impact.
Easier Variation: March in place, lifting your knees as high as possible.
2. Curtsy Lunges (Lower Body - Strength & Stability)
How to Do It:
Step one foot back and across behind your other leg, lowering into a lunge.
Push through your front heel to return to standing.
Alternate sides.
Easier Variation: Reduce the depth of the lunge or use a support for balance.
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, keeping your hips stable.
Alternate sides and maintain a tight core.
Easier Variation: Widen your stance or perform the movement from your knees.
4. Jump Squats (Lower Body Plyometric - Power)
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 reset for the next squat.
Easier Variation: Perform regular bodyweight squats without jumping.
5. Superman Raises (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.
Lower with control and repeat.
Easier Variation: Lift only your upper body or lower body, not both simultaneously.
6. 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 low and core engaged.
Easier Variation: Perform the crawl slowly or with your knees lightly touching the ground.
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 cardio and lower-body power: High knees and jump squats keep the heart rate high and build strength.
Core and stability focus: Plank shoulder taps and superman raises enhance balance and spinal strength.
Dynamic mobility and coordination: Bear crawls and curtsy lunges challenge movement patterns and improve control.
See you tomorrow morning!
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