#020 star jumps and bear crawls: finish strong
A 30-minute workout to cap off the week with strength and endurance.
Happy Friday!
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 #020:
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. Star Jumps (Full Body Plyometric - Explosive Cardio)
How to Do It:
Start in a crouched position.
Jump explosively, extending your arms and legs outward to form a star.
Land softly and reset.
Easier Variation: Perform smaller jumps or alternate stepping one leg at a time.
2. Plank Shoulder Taps (Core - Stability & Control)
How to Do It:
Start in a high plank position with hands under shoulders.
Tap your left shoulder with your right hand, keeping your hips steady.
Alternate sides.
Easier Variation: Widen your stance or perform from your knees.
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.
Easier Variation: Perform slowly or with knees lightly resting on the ground.
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.
Easier Variation: Lift only your upper 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 core control: Star jumps and shoulder taps boost heart rate and build stability.
Full-body mobility: Bear crawls and reverse lunges enhance flexibility and functional movement.
Core and back strength: Superman raises and jumping jacks create a balanced finish to the week.
See you tomorrow morning!
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