#086 The 30-Min Multi-Directional Movement Master
Trains your body through all planes of motion for real-world strength that performs when you need it
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 #086:
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.
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.
Cross-Body Mountain Climbers (Core - Obliques)
How to Do It:Plank position
Knee to opposite elbow
Alternate sides
Control movement
Easier Variation: Slow down the pace and reduce the range of motion, focusing on the rotational component rather than speed.
Wide Arm Push-Ups (Upper Body - Chest Focus)
How to Do It:Hands wider than shoulders
Lower chest
Keep elbows out
Push up
Easier Variation: Perform from knees while maintaining the wide hand position to reduce resistance while still targeting the chest muscles.
Sumo Squats (Lower Body - Inner Thighs, Glutes)
How to Do It:Wide stance, toes pointed out
Lower while keeping chest up
Push knees out
Rise through heels
Easier Variation: Reduce depth or use a smaller stance while maintaining proper form and knee alignment.
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.
Tuck Jumps (Dynamic - Vertical Power)
How to Do It:Stand tall
Jump straight up
Pull knees to chest
Land softly
Easier Variation: Reduce knee height during the jump or simply perform small vertical hops while engaging your core.
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:
MULTI-DIRECTIONAL POWER EXPLOSION! Skater jumps and tuck jumps attack your body from different planes of movement, creating well-rounded athleticism that translates to all activities!
PUSH-PULL BALANCE CREATOR! Wide arm push-ups and superman holds target opposite sides of your upper body, creating balanced strength that improves posture and prevents injuries!
CORE-TO-EXTREMITY INTEGRATION! Cross-body mountain climbers and sumo squats connect your core to powerful limb movements, creating total-body coordination and strength!
See you tomorrow morning!
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