#042 Burpees and bear crawls: push your limits today!
A 30-minute high-intensity workout to build endurance, mobility, and strength.
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 #042:
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. Burpees (Full Body Plyometric - Cardio & Strength)
How to Do It:
Drop into a squat position with your hands on the floor.
Jump your feet back into a plank, perform a push-up, and jump forward.
Explode upward with a jump and arms overhead.
Easier Variation: Step back into a plank instead of jumping, and skip the push-up if needed.
2. Side Lunges (Lower Body - Glutes & Hamstrings)
How to Do It:
Step out wide to one side, bending the 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. 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.
4. 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.
5. Plank Jacks (Core & Cardio - Agility & Stability)
How to Do It:
Start in a high plank position.
Jump your feet out and back in while maintaining a stable upper body.
Keep your core engaged throughout.
Easier Variation: Step your feet out and in instead of jumping.
6. 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.
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:
High-energy cardio challenge: Burpees and plank jacks maximize endurance and fat burn.
Core and mobility focus: Superman holds and bear crawls improve postural strength and coordination.
Lower-body endurance: Side lunges enhance lateral strength and flexibility.
See you tomorrow morning!
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