#085 The Full 360: Complete 30-Min Body Development

Attacks strength, stability, and power from all angles for balanced fitness with no weak links

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 #085:

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 sets.

1. 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.

2. 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 position arms alongside body instead of overhead.

3. 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.

4. Tricep Dips (Upper Body - Triceps)
   How to Do It:

   • Hands behind hips

   • Lift hips off ground

   • Bend elbows

   • Push up

Easier Variation: Keep feet closer to body to reduce the lever arm and decrease difficulty.

5. Crab Walk (Dynamic - Opposing Pattern)
   How to Do It:

   • Hands behind

   • Lift hips

   • Walk forward/back

   • Keep core tight

Easier Variation: Hold the static crab position and alternate lifting one limb at a time instead of walking.

6. Mountain Climbers (Dynamic - Core Power)
   How to Do It:

   • Plank position

   • Drive knees to chest

   • Alternate quickly

   • Keep hips low

Easier Variation: Slow down the pace and focus on form rather than speed while maintaining core engagement.

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 BOOKEND CONDITIONING! Star jumps and mountain climbers at the beginning and end of the circuit create a cardio sandwich that maximizes calorie burn and endurance gains!

• OPPOSING MOVEMENT PATTERNS! Tricep dips and crab walks challenge your body through opposing pushing and pulling patterns that build balanced strength!

• CORE-TO-EXTREMITY STABILITY! Hollow body holds and reverse lunges develop the core and hip stability necessary for efficient, injury-free movement in all activities!

See you tomorrow morning!

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