#111 Triple Digit Power: The 111 Explosive Challenge!

Celebrates breaking into triple digits with an explosive circuit that builds championship-level athletic power

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 #111:

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. Split Jump Lunges (Dynamic - Power)
   How to Do It:

   • Start in lunge

   • Jump to switch legs

   • Land softly

   • Continue alternating

Easier Variation: Step through changes instead of jumping, alternating legs while maintaining proper lunge form.

2. 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.

3. 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.

4. Bulgarian Split Squats (Lower Body - Single Leg Focus)
   How to Do It:

   • Back foot elevated

   • Lower front leg

   • Keep torso upright

   • Push through front heel

Easier Variation: Use a lower elevation for the back foot or hold onto a support for balance.

5. 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.

6. Broad Jumps (Dynamic - Horizontal Power)
   How to Do It:

   • Squat slightly

   • Swing arms back

   • Jump forward

   • Land in squat

Easier Variation: Take shorter jumps or step forcefully forward instead of jumping to reduce impact.

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

To recap, here's what you hit today:

• EXPLOSIVE POWER MATRIX! Split jump lunges and broad jumps develop explosive strength in multiple directions, creating athletic power that translates to all sports and activities!

• ROTATIONAL CORE MASTERY! Side plank rotations and cross-body mountain climbers attack your core through rotational movement patterns essential for functional strength!

• SINGLE-LEG STRENGTH FOUNDATION! Bulgarian split squats build the unilateral lower body power that prevents injuries and creates balanced athletic development!

See you tomorrow morning!

-----

PS...If you're enjoying simple daily workouts, please consider sending it to a friend: