#030 Burpees and jump squats: finish the week strong!
A high-energy, full-body workout to close out your week with power and endurance.
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 #030:
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. Bulgarian Split Squats (Lower Body - Single-Leg Strength)
How to Do It:
Place one foot on an elevated surface behind you.
Lower your back knee toward the ground, keeping your chest upright and front knee aligned over your ankle.
Push through your front heel to return to standing.
Switch sides halfway through the minute.
Easier Variation: Perform without elevation or use a support for balance.
3. 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.
4. Side Plank with Rotation (Core - Obliques & Rotational Strength)
How to Do It:
Start in a side plank position, balancing on your forearm.
Thread your top arm under your torso, then return to the starting position.
Switch sides halfway through the minute.
Easier Variation: Perform from your knees or reduce the range of rotation.
5. Jump Squats (Lower Body Plyometric - Explosiveness)
How to Do It:
Lower into a squat position, 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.
6. Dead Bug (Core - Stability & Coordination)
How to Do It:
Lie flat on your back with your arms extended and legs lifted, knees bent at 90 degrees.
Lower opposite arm and leg toward the floor while keeping your core engaged.
Return to the starting position and alternate sides.
Easier Variation: Limit the range of motion for your arm and leg.
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: Burpees and jump squats push endurance and strength to the max.
Core strength and balance: Side plank rotations and dead bugs focus on rotational stability and core control.
Lower-body endurance and stability: Bulgarian split squats enhance unilateral strength and balance.
See you tomorrow morning!
-----
PS...If you're enjoying simple daily workouts, please consider sending it to a friend: