#129 Power Endurance Fusion: Strength That Lasts

Combines explosive power with muscular endurance for athletic performance that doesn't fade

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 #129:

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. 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.

2. 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.

3. Pulse Squats (Lower Body - Endurance)
   How to Do It:

   • Lower to squat position

   • Pulse up and down slightly

   • Keep tension constant

   • Maintain form

Easier Variation: Use a higher squat position or do fewer pulses at the bottom of each rep to reduce the burn.

4. Russian Twists (Core - Rotational Strength)
   How to Do It:

   • Seated, feet off ground

   • Lean back slightly

   • Rotate side to side

   • Keep chest up

Easier Variation: Keep feet on the ground while performing the twisting motion to provide more stability.

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. 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:

• MULTI-DIRECTIONAL EXPLOSIVE POWER! Skater jumps and broad jumps develop lateral and horizontal power for complete athletic movement capability!

• MUSCULAR ENDURANCE BUILDER! Pulse squats create the time-under-tension necessary for muscle development and strength endurance!

• POSTERIOR CHAIN ACTIVATION! Superman holds strengthen the often-neglected back muscles that improve posture and prevent back pain!

See you tomorrow morning!

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