#113 The Complex Challenge: Multi-Joint Mastery

Integrates multiple movement patterns simultaneously for coordination that elevates your entire fitness game

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 #113:

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. Jumping Jacks (Cardio)
   How to Do It:

   • Stand feet together

   • Jump feet out while raising arms

   • Jump back to start

   • Keep rhythm

Easier Variation: Step out one foot at a time instead of jumping, while still raising and lowering the arms in rhythm.

2. Spiderman Push-Ups (Upper Body - Complex)
   How to Do It:

   • Start push-up

   • Bring knee to elbow

   • Return leg while pushing up

   • Alternate sides

Easier Variation: Separate the movements by performing a regular push-up, then bringing the knee to elbow while in the high plank position.

3. 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.

4. 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.

5. 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 then just your lower body instead of lifting everything at once.

6. 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.

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

To recap, here's what you hit today:

• COMPLEX MOVEMENT INTEGRATION! Spiderman push-ups combine upper body strength with hip mobility and core control for total-body coordination!

• FRONT-TO-BACK MUSCLE BALANCE! Hollow body holds and superman holds target opposite sides of your torso, creating balanced core strength that prevents back pain!

• LATERAL AGILITY POWER! Skater jumps develop the side-to-side quickness and coordination that most workouts completely ignore!

See you tomorrow morning!

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