#307 Upper Body Endurance + Dynamic Cardio

Good morning. Here’s today’s workout:

Short on time? Fewer rounds.

Feeling strong? Add weight or reps.

Something hurts? Skip it.

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. Push-Ups (Upper Body - Chest, Triceps)

How to Do It:

∙ Hands shoulder-width

∙ Lower chest to ground

∙ Keep body straight

∙ Push back up

Easier Variation: From knees.

2. Star Jumps (Dynamic - Power)

How to Do It:

∙ Crouch down

∙ Jump explosively

∙ Extend arms and legs

∙ Land softly

Easier Variation: Smaller jumps.

3. Pike Push-Ups (Upper Body - Shoulders)

How to Do It:

∙ Pike position

∙ Bend elbows

∙ Lower head toward ground

∙ Push up

Easier Variation: Less pike angle.

4. Mountain Climbers (Dynamic - Core Power)

How to Do It:

∙ Plank position

∙ Drive knees to chest

∙ Alternate quickly

∙ Keep hips low

Easier Variation: Slower pace.

5. Archer Push-Ups (Upper Body - Unilateral)

How to Do It:

∙ Wide push-up stance

∙ Bend one arm

∙ Keep other straight

∙ Alternate sides

Easier Variation: Perform from knees.

6. Burpees (Dynamic - Total Body Power)

How to Do It:

∙ Drop to squat position

∙ Jump feet to plank

∙ Perform push-up

∙ Jump feet forward and jump up explosively

Easier Variation: Step back instead of jumping, remove push-up.

That’s it.

Questions? Hit reply.

Mike