#039 Star jumps and bear crawls: agility meets strength!
A 30-minute workout designed to enhance endurance, mobility, and power.
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 #039:
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 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. Side Lunges (Lower Body - Strength & Mobility)
How to Do It:
Step out wide to one side, bending your stepping leg while keeping the other leg straight.
Push your hips back and keep your chest upright.
Return to standing and alternate sides.
Easier Variation: Take shorter steps or reduce the depth of the lunge.
3. Superman Hold (Core & Back - Stability)
How to Do It:
Lie face down with arms and legs extended.
Lift your chest, arms, and legs off the ground.
Hold briefly, then lower with control.
Easier Variation: Lift only your upper or lower body.
4. Plank Shoulder Taps (Core - Stability & Control)
How to Do It:
Start in a high plank position with hands under shoulders.
Tap your left shoulder with your right hand, keeping your hips stable.
Alternate sides.
Easier Variation: Widen your stance or perform from your knees.
5. Jumping Jacks (Full Body - Cardio)
How to Do It:
Jump your feet out while raising your arms overhead.
Jump your feet back together while lowering your arms.
Easier Variation: Step one foot out at a time instead of jumping.
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 endurance: Star jumps and jumping jacks improve agility and increase heart rate.
Core strength and stability: Superman holds and plank shoulder taps enhance core control and spinal alignment.
Lower-body mobility and lateral movement: Side lunges and bear crawls improve flexibility and coordination.
See you tomorrow morning!
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