#087 The Metabolism Igniter: 30 Minutes to Burn

Strategically combines high-intensity moves with strength builders for maximum calorie burn during and after your session

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 #087:

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. Burpees (Dynamic - Total Body Power)
   How to Do It:

   • Drop to squat position

   • Jump feet to plank

   • Perform push-up

   • Jump feet forward

   • Jump up explosively

Easier Variation: Step back instead of jumping and remove the push-up component for a modified version that reduces impact while maintaining the full-body movement pattern.

2. Bird Dog (Core - Balance)
   How to Do It:

   • Hands and knees

   • Extend opposite arm/leg

   • Keep hips level

   • Return with control

Easier Variation: Lift just the arm or just the leg at a time instead of both simultaneously to build stability gradually.

3. Forward Lunges (Lower Body - Single Leg Strength)
   How to Do It:

   • Step forward

   • Lower back knee toward ground

   • Push through front heel

   • Return to start

Easier Variation: Take shorter steps or reduce the depth of the lunge while maintaining proper knee alignment.

4. Side Plank with Rotation (Core - Rotational Core)
   How to Do It:

   • Side plank position

   • Thread top arm under body

   • Return to start

   • Control movement

Easier Variation: Perform from knees or hold a static side plank without the rotation component.

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:

• HIGH-INTENSITY BOOKENDS! Burpees and jumping lunges create a powerful start and finish to each circuit, maximizing calorie burn and cardiovascular conditioning!

• STABILITY-TO-STRENGTH PROGRESSION! Bird dog and side plank rotations build the core stability foundation that powers diamond push-ups and forward lunges!

• TOTAL BODY TRANSFORMATION! Every major muscle group is systematically targeted through functional movements that build real-world strength and power!

See you tomorrow morning!

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