#014 plank jacks and burpees–a power-packed circuit
A dynamic blend of strength, balance, and endurance in just 30 minutes.
It’s Thursday! Two more workouts for the week.
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 #014:
1. Burpees (Full Body Plyometric - Cardio & Strength)
How to Do It:
Drop into a squat position with your hands on the floor.
Jump your feet back into a plank, perform a push-up, and jump your feet forward.
Explode upward into a jump with your arms reaching overhead.
Easier Variation: Step back to plank instead of jumping, and skip the push-up.
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, keeping your chest upright and front knee aligned 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. 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 upper body stable.
Maintain a steady rhythm.
Easier Variation: Step your feet out and in instead of jumping.
4. Side Lunges (Lower Body - Lateral Strength)
How to Do It:
Step out wide to one side, bending your stepping leg while keeping the other leg straight.
Push your hips back and keep your chest upright.
Push off the bent leg to return to the starting position.
Easier Variation: Take shorter steps or reduce the depth of the lunge.
5. Push-Back Push-Ups (Upper Body - Shoulders & Triceps)
How to Do It:
Start in a high plank position.
Lower into a push-up, then push your hips back into a downward dog position.
Return to the plank position and repeat.
Easier Variation: Perform the push-ups from your knees.
6. Hollow Body Hold (Core - Total Core Engagement)
How to Do It:
Lie on your back with your arms extended by your ears and legs lifted off the ground.
Press your lower back into the floor and hold this position.
Easier Variation: Bend your knees and keep them closer to your chest.
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 strength: Burpees and plank jacks challenge endurance while building full-body power.
Single-leg and lateral strength: Bulgarian split squats and side lunges improve lower-body balance and control.
Core-focused stability: The hollow body hold and push-back push-ups enhance core engagement and upper-body strength.
See you tomorrow morning!
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