#065 Unlock Athletic Movement in Just 30 Minutes

Dynamic strength, mobility and power that translates directly to better performance in everything you do.

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 #065:

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. Squat to Thrust (Dynamic - Full Body Flow)
   How to Do It:

   • Squat position

   • Jump to plank

   • Jump feet forward

   • Stand and jump

Easier Variation: Step back to plank instead of jumping and remove the final jump to reduce impact and intensity.

2. Pike Push-Ups (Upper Body - Shoulders)
   How to Do It:

   • Pike position

   • Bend elbows

   • Lower head toward ground

   • Push up

Easier Variation: Use a less steep pike angle or bend knees slightly to reduce shoulder load while maintaining the movement pattern.

3. Side Lunges (Lower Body - Lateral Strength)
   How to Do It:

   • Step wide sideways

   • Bend stepping leg

   • Keep other leg straight

   • Push to return

Easier Variation: Take smaller steps to the side and don't go as deep into the lunge until mobility and strength improve.

4. Plank Jacks (Core Cardio)
   How to Do It:

   • Plank position

   • Jump feet out

   • Jump feet in

   • Keep upper body still

Easier Variation: Step feet out one at a time instead of jumping while maintaining a strong plank position.

5. Rolling Side Plank (Dynamic Stability)
   How to Do It:

   • Side plank position

   • Roll to opposite side

   • Control movement

   • Keep core tight

Easier Variation: Perform from knees or hold standard side planks on each side for 15 seconds before transitioning.

6. Frog Jumps (Dynamic - Explosive Power)
   How to Do It:

   • Deep squat position

   • Jump forward

   • Land softly

   • Reset position

Easier Variation: Step forward powerfully instead of jumping or make the jumps smaller to reduce impact.

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 MOVEMENT MASTERY! Squat thrusts and frog jumps build athletic power while teaching your body to transition seamlessly between movements!

• SHOULDER SCULPTING POWER! Pike push-ups target the deltoids from a unique angle that builds functional overhead strength most workouts miss!

• DYNAMIC STABILITY CHALLENGE! Plank jacks and rolling side planks create core strength that moves and stabilizes in all directions for real-world carryover!

See you tomorrow morning!

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