#064 The 30-Min Metcon That Maximizes Every Second

High-intensity results with strategic exercise pairings that torch calories while building real 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 #064:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. High Knees (Dynamic - Cardio)
   How to Do It:

   • Run in place

   • Drive knees high

   • Use arm motion

   • Stay on toes

Easier Variation: March in place at a slower pace while still focusing on lifting knees to hip height.

2. Archer Push-Ups (Upper Body - Unilateral)
   How to Do It:

   • Wide push-up stance

   • Bend one arm

   • Keep other straight

   • Alternate sides

Easier Variation: Perform from knees or use a standard push-up position and simply shift more weight to one side at a time.

3. Dead Bug (Core - Core Control)
   How to Do It:

   • Back flat, limbs up

   • Lower opposite arm/leg

   • Return to start

   • Alternate sides

Easier Variation: Keep movements small and only extend one limb at a time instead of opposite pairs.

4. Sumo Squats (Lower Body - Inner Thighs, Glutes)
   How to Do It:

   • Wide stance, toes pointed out

   • Lower while keeping chest up

   • Push knees out

   • Rise through heels

Easier Variation: Reduce depth or use a smaller stance while maintaining proper form and knee alignment.

5. Broad Jumps (Dynamic - Horizontal Power)
   How to Do It:

   • Squat slightly

   • Swing arms back

   • Jump forward

   • Land in squat

Easier Variation: Take shorter jumps or step forcefully forward instead of jumping to reduce impact.

6. Hollow Body Hold (Core - Total Core)
   How to Do It:

   • Back pressed down

   • Arms by ears

   • Legs straight, lifted

   • Hold position

Easier Variation: Bend knees to 90 degrees or bring arms alongside body rather than overhead to reduce the difficulty.

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:

• CARDIO CRUSH MODE! High knees and broad jumps deliver a one-two punch of heart-pumping intensity that melts fat while building explosive power!

• CORE CONTROL REVOLUTION! The combination of dead bugs and hollow body holds develops deep stabilizing strength that protects your spine and improves every movement pattern!

• BALANCED BODY BUILDER! Archer push-ups target unilateral upper body strength while sumo squats build lower body power from unique angles for total functional fitness!

See you tomorrow morning!

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