#023 power up your midweek with tuck jumps!
A high-energy, full-body workout to strengthen legs, core, and balance.
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 #023:
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. Tuck Jumps (Full Body Plyometric - Cardio & Power)
How to Do It:
Start in a standing position.
Jump straight up, tucking your knees toward your chest.
Land softly and reset.
Easier Variation: Perform high knees or smaller vertical jumps.
2. Plank to Push-Up (Core & Upper Body - Strength & Endurance)
How to Do It:
Start in a forearm plank position.
Push up one arm at a time to a high plank, then return to forearms.
Alternate the leading arm with each repetition.
Easier Variation: Perform from your knees.
3. Reverse Lunges with Knee Drive (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, driving your back knee forward and up.
Alternate sides.
Easier Variation: Skip the knee drive and perform standard reverse lunges.
4. Side Plank with Leg Lift (Core - Lateral Strength & Stability)
How to Do It:
Begin in a side plank position, balancing on your forearm.
Lift your top leg, hold briefly, and lower with control.
Switch sides halfway through the minute.
Easier Variation: Perform from your knees or skip the leg lift.
5. Frog Jumps (Full Body Plyometric - Explosive Power)
How to Do It:
Start in a deep squat position with hands on the floor.
Jump forward as far as possible, landing softly in a squat.
Reset and repeat.
Easier Variation: Step forward instead of jumping.
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 the minute.
Easier Variation: Perform smaller circles or take breaks as needed.
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: Tuck jumps and frog jumps build leg power and endurance.
Core strength and balance: Side planks with leg lifts and plank-to-push-ups improve stability.
Dynamic movement for mobility: Reverse lunges with knee drives and arm circles enhance functional fitness.
See you tomorrow morning!
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