#130 Milestone: Master Class Transformation
Celebrate reaching workout #130 with this comprehensive session that showcases the complete athlete you've become
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 #130:
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.
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 while maintaining the full-body movement pattern.
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.
Single-Leg Deadlift (Lower Body - Posterior Chain)
How to Do It:Balance on one leg
Hinge at hips
Other leg extends back
Return to standing
Easier Variation: Tap back foot for balance at the bottom of the movement or use support if needed.
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.
YTW Raises (Upper Body - Shoulder Stability)
How to Do It:Lie face down
Raise arms Y position
Move to T
Finish W
Easier Variation: Focus on one position at a time rather than flowing through all three positions, reducing fatigue.
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:
THE 130 MILESTONE CELEBRATION! This comprehensive workout showcases every aspect of your fitness journey with the ultimate combination of power, strength, and control!
TOTAL BODY TRANSFORMATION! Every major movement pattern is represented in this complete circuit that demonstrates your incredible progress!
INJURY PREVENTION MASTERY! YTW raises and hollow body holds strengthen the critical stabilizer muscles that keep you training strong for years to come!
See you tomorrow morning!
-----
PS...If you're enjoying simple daily workouts, please consider sending it to a friend:
Thank you for these. I’m late to this exercise party, so apologies if I missed what I’m about to ask. Are there images to go with the instructions? And do you have an even more simplified version, ie, ten minutes? I’m sixty and riddled with arthritis, so a gentle introduction would suit me far better to begin with. Burpees are far too much for my body to deal with from a ‘get go’ start….and for a full minute? No sirree, my body, she say ‘no!’ Of course it may well be that these are suited for those more experienced, and at a more advanced fitness level…My mind reads them and says, “yes let’s do this Susan.” But, my body says, “hold on a minute honey,”