#034 Star jumps and broad jumps: power meets agility!
A 30-minute workout to build explosive strength, balance, and mobility.
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 #034:
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. Star Jumps (Full Body Plyometric - Cardio & Power)
How to Do It:
Start in a crouched position with your hands by your sides.
Jump explosively, extending your arms and legs outward into a star shape.
Land softly and reset.
Easier Variation: Perform smaller jumps or step one leg out at a time.
2. 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 up toward your chest.
Alternate sides.
Easier Variation: Skip the knee drive and perform standard reverse lunges.
3. Plank to Downward Dog (Core & Flexibility)
How to Do It:
Start in a high plank position.
Push your hips up and back into a downward dog position.
Return to plank and repeat.
Easier Variation: Bend your knees slightly when pushing into the downward dog.
4. Broad Jumps (Lower Body Plyometric - Explosiveness)
How to Do It:
Start in a partial squat, swinging your arms back.
Jump forward as far as possible, 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. 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 keep your knees lightly resting on the ground.
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: Star jumps and broad jumps improve power and endurance.
Core and mobility focus: Plank to downward dog and Russian twists enhance flexibility and rotational strength.
Lower-body balance and control: Reverse lunges with knee drive and bear crawls promote coordination and stability.
See you tomorrow morning!
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