#016 kickstart your week with high knees!
A full-body workout to build strength and endurance.
Happy Monday!
Here’s today's workout. If you’re new, here’s what you need to know:
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 #016:
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 to increase intensity and stay light on your toes.
Easier Variation: March in place, lifting knees high.
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: Perform without elevation or hold onto a support.
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. 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 reset for the next squat.
Easier Variation: Perform regular bodyweight squats without jumping.
5. 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.
6. Arm Circles (Upper Body - Mobility & Endurance)
How to Do It:
Extend your arms straight out to the sides.
Make small forward circles, gradually increasing their size.
Reverse direction halfway through the minute.
Easier Variation: Perform smaller circles or rest briefly if fatigued.
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 and explosiveness: High knees and jump squats elevate the heart rate and improve power.
Core stability and balance: Plank jacks and dead bugs enhance core engagement and control.
Lower and upper-body activation: Bulgarian split squats and arm circles ensure comprehensive muscle engagement.
See you tomorrow morning!
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