#021 start your week with high knees and power!
A 30-minute workout designed to build strength, cardio, and core stability.
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 #021:
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 and maintain a steady rhythm.
Easier Variation: March in place, lifting your knees high.
2. Forward Lunges (Lower Body - Strength & Balance)
How to Do It:
Step forward with one leg, 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 for balance.
3. Plank to Shoulder Tap (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 stable.
Alternate sides.
Easier Variation: Widen your stance or perform from your knees.
4. Jump Squats (Lower Body Plyometric - Power)
How to Do It:
Lower into a squat, 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. Russian Twists (Core - Rotational Strength)
How to Do It:
Sit on the floor with your feet elevated and knees bent.
Lean back slightly and rotate your torso to bring your hands to one side, then the other.
Keep movements controlled.
Easier Variation: Keep your feet on the ground for added stability.
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.
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:
Explosive cardio and power: High knees and jump squats build intensity and boost endurance.
Core strength and stability: Plank shoulder taps and Russian twists focus on rotational and static core activation.
Lower-body strength: Forward lunges target balance and leg power for functional strength.
See you tomorrow morning!
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