#121 Complex Movement Mastery

Takes your training to the next level with multi-joint exercises that challenge coordination and power simultaneously

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 #121:

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. 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. 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. Plank Jacks (Dynamic Core)
   How to Do It:

   • Start in plank

   • Jump feet out and in

   • Keep torso stable

   • Maintain rhythm

Easier Variation: Step feet out and in one at a time instead of jumping while maintaining a strong plank position.

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. 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.

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 coordination for total-body athletic development!

• LATERAL MOVEMENT MASTERY! Side lunges develop the often-neglected frontal plane strength essential for injury prevention and real-world movement!

• EXPLOSIVE POWER DEVELOPMENT! High knees and split jump lunges create dynamic cardio-strength combination that builds athletic power while torching calories!

See you tomorrow morning!

-----

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