#060 Burpees and jump squats: finish strong!
A high-energy, full-body workout to close out the challenge with power 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 #060:
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 - Lateral 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. 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.
4. Jump Squats (Lower Body Plyometric - Power & Endurance)
How to Do It:
Lower into a squat position, keeping your chest up and weight on your heels.
Explode upward, jumping as high as possible.
Land softly and immediately reset for the next squat.
Easier Variation: Perform regular bodyweight squats without 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. Arm Circles (Upper Body - 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 rest briefly if 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 strength: Burpees and jump squats push endurance and leg power to the max.
Core stability and coordination: Plank shoulder taps and dead bugs focus on rotational stability and core control.
Lower-body endurance and mobility: Side lunges enhance flexibility and leg strength.
See you tomorrow morning!
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