#053 Tuck jumps and lunges: explosive midweek challenge!
A 30-minute workout to build agility, endurance, and core control.
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 #053:
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. 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.
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.
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.
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.
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.
6. Superman Raises (Core & Back - Stability & Strength)
How to Do It:
Lie face down with your arms and legs extended.
Lift your chest, arms, and legs off the ground, squeezing your lower back.
Hold briefly, then lower with control.
Easier Variation: Lift only your upper body or lower body instead of both simultaneously.
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 develop agility, endurance, and explosive strength.
Core stability and control: Plank shoulder taps and dead bugs strengthen deep core muscles and improve coordination.
Lower-body strength and balance: Reverse lunges enhance single-leg stability and mobility.
Back and posture focus: Superman raises engage the posterior chain, promoting better posture and spinal health.
See you tomorrow morning!
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