#079 The Perfect Balance: Cardio Meets Strength

Fuses conditioning and resistance training for the ideal combination that maximizes results in minimal time

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 #079:

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. Plank Jacks (Dynamic Core)
   How to Do It:

   • Start in plank

   • Jump feet out and in

   • Keep torso stable

   • Maintain rhythm

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

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

   • Push-up position

   • Push hips back

   • Return to plank

   • Keep arms straight

Easier Variation: Reduce the range of motion when pushing hips back to make the movement less challenging.

3. Jumping Jacks (Cardio)
   How to Do It:

   • Stand feet together

   • Jump feet out while raising arms

   • Jump back to start

   • Keep rhythm

Easier Variation: Step out one foot at a time instead of jumping, while still raising and lowering the arms in rhythm.

4. Reverse Lunges (Lower Body - Balance, Strength)
   How to Do It:

   • Step backward

   • Lower back knee

   • Front shin vertical

   • Push to return

Easier Variation: Hold onto a support like a chair or wall while performing the movement to help with balance.

5. Flutter Kicks (Core - Lower Abs)
   How to Do It:

   • Lie back, legs extended

   • Alternate leg lifts

   • Keep back pressed down

   • Point toes

Easier Variation: Bend knees slightly and reduce the range of motion to decrease strain on the lower back.

6. 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.

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-STRENGTH FUSION! Plank jacks, jumping jacks, and broad jumps combine cardio and strength elements that elevate your heart rate while building functional power!

• CORE-TO-EXTREMITY CONNECTION! Flutter kicks build the lower core strength that prevents back pain while plank variations create full-body stability from center to limbs!

• BALANCED MOVEMENT PATTERNS! Push-back push-ups and reverse lunges work complementary movement patterns that build functional, real-world strength for daily activities!

See you tomorrow morning!

-----

PS...If you're enjoying simple daily workouts, please consider sending it to a friend: