#078 The 30-Min Workout That Fixes Muscle Imbalances

Strategically targets commonly weak areas to create balanced strength front-to-back and side-to-side

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 #078:

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

   • Crouch down

   • Jump explosively

   • Extend arms and legs

   • Land softly

Easier Variation: Perform jumping jacks or make smaller, less explosive movements while focusing on controlled landings.

2. Superman Raises (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 then just your lower body instead of lifting everything simultaneously.

3. Wall Sit (Lower Body - Isometric Strength)
   How to Do It:

   • Back against wall

   • Slide down to 90 degrees

   • Hold position

   • Keep core engaged

Easier Variation: Hold a higher position (less knee bend) or take brief breaks during the minute.

4. 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.

5. Diamond Push-Ups (Upper Body - Triceps)
   How to Do It:

   • Hands form diamond

   • Elbows close to body

   • Lower chest to hands

   • Push up

Easier Variation: Perform from knees or elevate hands on a bench or sturdy surface to reduce the load.

6. Jumping Lunges (Dynamic - Leg Power)
   How to Do It:

   • Lunge position

   • Jump up

   • Switch legs

   • Land softly

Easier Variation: Perform alternating lunges without the jump, stepping forward and backward to work the same muscle groups with less 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 POWER COMBINATION! Star jumps and jumping lunges maximize fast-twitch muscle fiber recruitment that builds athletic power and acceleration in all movement directions!

• POSTERIOR CHAIN ACTIVATOR! Superman raises target the often-neglected back muscles while wall sits build lower body endurance that carries over to everyday activities!

• BALANCED UPPER BODY DEVELOPMENT! Diamond push-ups combined with rotational core work create functional strength that pulls together the pushing, stabilizing, and rotational components of real-world movement!

See you tomorrow morning!

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