#095 Core-to-Extremity Power: The 30-Min Connection

Build the vital link between your center and limbs for power that flows efficiently through your entire body

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 #095:

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. 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.

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 at once.

3. Side Lunges (Lower Body - Lateral Strength)
   How to Do It:

   • Step wide sideways

   • Bend stepping leg

   • Keep other leg straight

   • Push to return

Easier Variation: Take shorter steps to the side and reduce the depth of the lunge until mobility and strength improve.

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. 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.

6. 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:

• DYNAMIC CORE POWER! Mountain climbers and Russian twists attack your core from different angles, creating rotational power and stability that transfers to athletic movements!

• POSTERIOR CHAIN ACTIVATION! Superman raises target the often-neglected back muscles that improve posture and protect your spine during daily activities!

• EXPLOSIVE FINISH FORMULA! Side lunges prepare your body for the maximum vertical power of tuck jumps, creating the perfect progression from control to explosion!

See you tomorrow morning!

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