#019 high knees and lunges: endurance builder
A balanced workout to strengthen and stretch your body in 30 minutes.
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 #019:
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.
Easier Variation: March in place, lifting knees high.
2. Standard Push-Ups (Upper Body - Chest, Shoulders, Triceps)
How to Do It:
Start in a high plank position.
Lower your chest toward the floor while keeping your body straight.
Push back up to the starting position.
Easier Variation: Perform on your knees or against a wall.
3. Side Lunges (Lower Body - Strength & Mobility)
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 chest upright.
Return to the starting position and alternate sides.
Easier Variation: Take shorter steps or reduce depth.
4. Mountain Climbers (Core & Cardio - Dynamic Strength)
How to Do It:
Start in a high plank position.
Drive your knees alternately toward your chest in a quick, controlled motion.
Keep your hips low.
Easier Variation: Slow the pace or reduce the range of motion.
5. 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.
Easier Variation: Perform smaller circles or rest briefly if needed.
6. Plank to Downward Dog (Core & Flexibility)
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 and repeat.
Easier Variation: Bend your knees when pushing into the downward dog.
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 boost: High knees and mountain climbers improve endurance.
Strength and mobility: Side lunges and plank to downward dog enhance flexibility and control.
Upper-body focus: Push-ups and arm circles target shoulders, triceps, and chest.
See you tomorrow morning!
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