#136 Lower Body Power + Core Stability

Explosive leg exercises balanced with core control for athletic strength

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 #136:

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 Lunges (Dynamic - Leg Power)
   How to Do It:

   • Lunge position

   • Jump up

   • Switch legs

   • Land softly

Easier Variation: Perform alternating lunges without the jump, stepping forward and backward to work the same muscle groups with less impact.

2. Plank Shoulder Taps (Core Control)
   How to Do It:

   • High plank position

   • Tap opposite shoulders

   • Keep hips level

   • Alternate sides

Easier Variation: Widen your stance to create a more stable base, reducing the challenge to your core stability.

3. Push-Back Push-Ups (Upper Body - Shoulders)
   How to Do It:

   • Push-up position

   • Push hips back

   • Return to plank

   • Keep arms straight

Easier Variation: Reduce the range of motion when pushing hips back to make the movement less challenging.

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. Flutter Kicks (Core - Lower Abs)
   How to Do It:

   • Lie back, legs extended

   • Alternate leg lifts

   • Keep back pressed down

   • Point toes

Easier Variation: Bend knees slightly and reduce the range of motion to decrease strain on the lower back.

6. 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.

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

To recap, here's what you hit today:

• EXPLOSIVE LEG POWER! Jumping lunges and high knees develop the lower body explosiveness essential for athletic performance and daily activities!

• CORE ANTI-ROTATION STRENGTH! Plank shoulder taps and flutter kicks build the stability that protects your spine during dynamic movements!

• SHOULDER MOBILITY-STRENGTH! Push-back push-ups combine flexibility work with strength training for healthy shoulder movement patterns!

See you tomorrow morning!

-----

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