#033 Tuck jumps and split squats: midweek power boost!
A 30-minute workout to challenge your strength, stability, and coordination.
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 #033:
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:
Stand tall, then jump straight up, tucking your knees toward your chest.
Land softly and reset for the next jump.
Easier Variation: Perform high knees or smaller vertical jumps.
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 floor, keeping your chest upright.
Push through your front heel to return to standing.
Switch legs halfway through the minute.
Easier Variation: Perform regular lunges without elevation.
3. Plank Shoulder Taps (Core - Stability & Control)
How to Do It:
Start in a high plank position with hands under your shoulders.
Tap your left shoulder with your right hand, keeping your hips stable.
Alternate sides.
Easier Variation: Perform from your knees to reduce the load on your core.
4. Frog Jumps (Lower Body Plyometric - Explosiveness)
How to Do It:
Start in a deep squat with hands touching the ground.
Jump forward explosively, landing softly in a squat.
Reset and repeat.
Easier Variation: Step forward instead of jumping.
5. Dead Bug (Core - Coordination & Control)
How to Do It:
Lie flat on your back with 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.
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 rest briefly if 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 power and cardio: Tuck jumps and frog jumps improve agility and strength.
Lower-body balance: Bulgarian split squats enhance unilateral leg strength and stability.
Core endurance and mobility: Dead bugs and plank shoulder taps challenge core stability and coordination.
See you tomorrow morning!
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