#122 Targeted Transformation

Precisely targets commonly weak muscle groups while maintaining full-body conditioning for complete development

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 #122:

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. Tricep Dips (Upper Body - Triceps)
   How to Do It:

   • Hands behind hips

   • Lift hips off ground

   • Bend elbows

   • Push up

Easier Variation: Keep feet closer to body to reduce the lever arm and decrease difficulty.

3. 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.

4. Sumo Squats (Lower Body - Inner Thighs, Glutes)
   How to Do It:

   • Wide stance, toes pointed out

   • Lower while keeping chest up

   • Push knees out

   • Rise through heels

Easier Variation: Reduce depth or use a smaller stance while maintaining proper form and knee alignment.

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. Star Jumps (Dynamic - Power)
   How to Do It:

   • Crouch down

   • Jump explosively

   • Extend arms and legs

   • Land softly

Easier Variation: Reduce the range of motion by not crouching as low and not extending limbs fully during the jump.

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

To recap, here's what you hit today:

• TARGETED MUSCLE SCULPTING! Tricep dips and sumo squats attack the often-undertrained triceps and inner thighs for balanced muscle development!

• CORE STABILITY SYSTEM! Bicycle crunches and bird dogs create the perfect balance of dynamic rotation and static anti-rotation core strength!

• EXPLOSIVE CARDIO CONDITIONING! Jumping jacks and star jumps deliver heart-pumping intensity while building total-body explosive power!

See you tomorrow morning!

-----

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