#068 Agility & Power: The 30-Min Athletic Edge

Builds sport-ready quickness and explosive strength that makes everyday movements feel effortless

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 #068:

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. Skater Jumps (Dynamic - Lateral Power)
   How to Do It:

   • Jump side to side

   • Land on outside foot

   • Touch floor (optional)

   • Stay low

Easier Variation: Step side to side instead of jumping to reduce impact while still working on lateral movement patterns.

2. Superman Holds (Upper Body - Back)
   How to Do It:

   • Lie face down

   • Lift chest/arms

   • Hold briefly

   • Lower controlled

Easier Variation: Alternate lifting just your upper body and just your lower body instead of lifting everything at once.

3. Russian Twists (Core - Rotational Strength)
   How to Do It:

   • Seated, feet off ground

   • Lean back slightly

   • Rotate side to side

   • Keep chest up

Easier Variation: Keep feet on the ground while performing the twisting motion to provide more stability.

4. Walking Lunges (Lower Body - Dynamic Movement)
   How to Do It:

   • Step forward into lunge

   • Lower back knee

   • Push up and through

   • Continue forward

Easier Variation: Perform stationary alternating lunges without the walking component to reduce the balance challenge.

5. Toe Taps (Agility)
   How to Do It:

   • Face step or platform

   • Alternate tapping toes

   • Stay light on feet

   • Keep quick pace

Easier Variation: Use a lower step or platform and reduce the pace while focusing on precision.

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

   • Crouch down

   • Jump explosively

   • Extend arms and legs

   • Land softly

Easier Variation: Reduce the range of motion by not crouching as low and not extending limbs fully during the jump.

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:

• LATERAL AGILITY SUPERCHARGER! Skater jumps and toe taps build side-to-side quickness and coordination that translates directly to sports performance and injury prevention!

• POSTERIOR CHAIN ACTIVATOR! Superman holds and walking lunges target the often-neglected backside of your body, correcting posture issues while building functional strength!

• EXPLOSIVE ATHLETICISM! Russian twists and star jumps combine rotational power with full-body explosiveness for a cardiovascular and muscular challenge that burns maximum calories!

See you tomorrow morning!

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