#041 High knees and broad jumps: start the week with power!
A 30-minute EMOM workout designed for agility, strength, 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 #041:
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 knees high.
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 ground while keeping your chest upright.
Push through your front heel to return to standing.
Switch sides halfway through the minute.
Easier Variation: Perform without elevation or use a support for balance.
3. Plank to Push-Up (Core & Upper Body - Strength & Endurance)
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:
Explosive cardio and lower-body power: High knees and broad jumps build endurance and strength.
Core and upper-body focus: Plank to push-ups and Russian twists engage stabilizing muscles.
Balance and single-leg strength: Bulgarian split squats challenge stability and coordination.
See you tomorrow morning!
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