#114 The Endurance Edge: 30-Min Strength Stamina

Builds the muscular endurance that separates fitness enthusiasts from true athletes

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 #114:

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. High Knees (Dynamic - Cardio)
   How to Do It:

   • Run in place

   • Drive knees high

   • Use arm motion

   • Stay on toes

Easier Variation: March in place at a slower pace while still focusing on lifting knees toward chest.

2. Plank to Push-Up (Upper Body - Endurance)
   How to Do It:

   • Start on forearms

   • Push to hands one arm at time

   • Return to forearms

   • Alternate leads

Easier Variation: Perform from knees while maintaining proper upper body alignment.

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. Bicycle Crunches (Core - Obliques)
   How to Do It:

   • Lie back, lift shoulders

   • Alternate elbow to knee

   • Extend opposite leg

   • Keep lower back pressed down

Easier Variation: Slow down the movement and reduce the range of motion, focusing on the rotational component rather than leg extension.

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. 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:

• UPPER BODY ENDURANCE BUILDER! Plank to push-up and wide arm push-ups create the sustained strength necessary for functional daily activities!

• LATERAL MOVEMENT MASTERY! Side lunges develop the often-neglected frontal plane movement that prevents injuries and improves athletic performance!

• METABOLIC CONDITIONING BLAST! High knees and burpees elevate your heart rate while building total-body power for maximum calorie burning!

See you tomorrow morning!

-----

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