#017 burpees to power your Tuesday
A balanced workout to enhance strength, mobility, and cardio.
Good Morning!
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 #017:
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. 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 forward.
Explode upward with a jump and arms overhead.
Easier Variation: Step back into a plank instead of jumping, and skip the push-up.
2. Side Plank with Rotation (Core - Obliques & Rotational Strength)
How to Do It:
Start in a side plank position, balancing on your forearm.
Thread your top arm under your torso, then return to the starting position.
Switch sides halfway through the minute.
Easier Variation: Perform from your knees or reduce the rotation range.
3. Reverse Lunges (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.
Alternate sides.
Easier Variation: Reduce the depth of the lunge or hold onto a support.
4. 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 slowly or with knees lightly touching the ground.
5. Superman Hold (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.
Hold briefly, then lower with control.
Easier Variation: Lift only your upper body or lower body.
6. Jumping Jacks (Full Body - Cardio)
How to Do It:
Jump your feet out while raising your arms overhead.
Jump your feet back together while lowering your arms.
Easier Variation: Step one foot out at a time instead of jumping.
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 jumping jacks provide a high-energy boost.
Core and mobility focus: Side plank rotations and bear crawls target functional strength.
Lower-body balance and control: Reverse lunges improve single-leg stability and endurance.
See you tomorrow morning!
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