#022 burpees and bear crawls: a full-body challenge
Tuesday’s workout will push your strength, cardio, and coordination to the next level.
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 #022:
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 Lunges (Lower Body - Lateral Strength)
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 keep your chest upright.
Return to the starting position and alternate sides.
Easier Variation: Take shorter steps or avoid going deep into the lunge.
3. 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 resting on the ground.
4. 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.
5. 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.
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 focus: Burpees and plank jacks target endurance and stability.
Strength and mobility: Side lunges and bear crawls improve lateral and functional movement.
Core and back engagement: Superman holds and jumping jacks ensure full-body activation and posture improvement.
See you tomorrow morning!
-----
PS...If you're enjoying simple daily workouts, please consider sending it to a friend: