#031 high knees and broad jumps: explosive start to your week!
A fast-paced workout designed to build power, stability, 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 #031:
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 for added intensity and maintain a steady rhythm.
Easier Variation: March in place, lifting your knees as high as you can.
2. Curtsy Lunges (Lower Body - Glutes & Balance)
How to Do It:
Step one foot diagonally behind the other into a curtsy position.
Lower your back knee toward the ground while keeping your chest upright.
Push through your front heel to return to standing.
Alternate sides.
Easier Variation: Perform a smaller step back or reduce the depth of the lunge.
3. Plank to Push-Up (Core & Upper Body - Strength & Stability)
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 each time.
Easier Variation: Perform from your knees to reduce intensity.
4. Broad Jumps (Lower Body Plyometric - Power & Explosiveness)
How to Do It:
Start in a partial squat, swinging your arms back.
Jump forward as far as you can, landing softly with knees slightly bent.
Reset and repeat.
Easier Variation: Perform smaller jumps or step forward instead of 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.
Easier Variation: Keep your feet on the ground for added stability.
6. Arm Circles (Upper Body - Shoulder 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 brief rests 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:
Dynamic cardio and core activation: High knees and broad jumps boost heart rate and explosive power.
Lower-body strength and balance: Curtsy lunges enhance glute engagement and improve stability.
Core and upper-body focus: Plank to push-ups and Russian twists target both core and shoulder endurance.
See you tomorrow morning!
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i really like the earlier emails!