#038 Tuck jumps and lunges: midweek strength boost!

A 30-minute workout designed for power, endurance, and core stability.

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 #038:

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.

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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.

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2. Reverse Lunges (Lower Body - Strength & Stability)

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.

• Alternate sides.

Easier Variation: Reduce the depth of the lunge or hold onto a support for balance.

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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.

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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.

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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.

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 lower-body power: Tuck jumps and frog jumps build agility and endurance.

• Core endurance and control: Dead bugs and plank shoulder taps improve stability.

• Lower-body mobility and strength: Reverse lunges enhance flexibility and balance.

See you tomorrow morning!

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