#101: Break Through Your Plateaus

Start your next fitness chapter with this strategic 30-minute circuit that identifies and eliminates 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

• Consistency beats perfection–I’m glad you showed up!

Workout #101:

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. 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.

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 to reduce difficulty.

3. Pike Push-Ups (Upper Body - Shoulders)
   How to Do It:

   • Pike position

   • Bend elbows

   • Lower head toward ground

   • Push up

Easier Variation: Use a less steep pike angle or bend knees slightly to reduce shoulder load while maintaining the movement pattern.

4. Curtsy Lunges (Lower Body - Hip Stability)
   How to Do It:

   • Step back and across

   • Lower into lunge

   • Keep hips square

   • Push to return

Easier Variation: Take a smaller crossing step to reduce the challenge while still targeting the hip stabilizers.

5. 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.

6. 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.

That's it. If you have any questions or feedback, let me know!

To recap, here's what you hit today:

• NEW DECADE, NEW CHALLENGE! Workout #101 pushes your limits with a perfect blend of lateral power, core stability, and explosive movement!

• SHOULDER STRENGTH REVOLUTION! Pike push-ups develop the overhead pushing power that most workouts miss, building functional shoulder strength that prevents injuries!

• HIP STABILITY BREAKTHROUGH! Curtsy lunges combined with bird dogs create multi-dimensional stability that targets commonly weak stabilizer muscles!

See you tomorrow morning!

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