The following exercise took me about 42 minutes to complete. Your time may vary depending on the the duration of breaks in between exercises.
Focus
Today’s exercise will be focused on cardio and full body calisthenics. The combination of burpees, mountain climbers and deadlift jumps will take a lot out of you.
Routine
Began with a few leg stretches for about 2min in preparation for the circuit below.
| Exercise | Sets | Duration | Rest Duration | Notes |
|---|---|---|---|---|
| Jump Rope | 6 | 45sec | 15sec | warm-up |
| Stretch | 1 | 3-5min | ||
| Burpees | 7 | 30sec | 5sec | 1, see notes |
| Mountain Climbers | 7 | 30sec | 5sec | 1, see notes |
| Deadlift Jumps, no weights | 7 | 30sec | 5sec | 1, 2, see notes |
| Planks | 7 | 30sec | 5sec | 1, see notes |
| Jumping Jacks | 7 | 30sec | 5sec | 1, see notes |
| Shoulder Press (10-20lb object) | 7 | 30sec | 5sec | 1,3 see notes |
| Rest | 1 | 2min | ||
| Leg Raises | 3 | 45sec | 5sec | 4, see notes |
| Standing Bicycle Crunches | 3 | 30sec | 5sec | 4, see notes |
| Sphinx Pose | 4 | 30sec | 15sec |
Notes:
- Performed the circuit 6 times with a 5sec rest in between rounds. I used the Interval Timer App for tracking this portion (screenshot below).
- Deadlift jump: Start out standing up, squat down like you are doing a deadlift, touch ground (grab dirt), jump up as you stand up. Here is a YouTube example.
- Get any object or pair of object (or a box of stuff) and perform a standing shoulder press. If you have dumbbells or plate weights use those. Add more weight as desired, but chose something you can press for 30sec.
- Perform the two core exercises back-to-back rather than individually for 3 sets
To progress in difficultly, consider increasing the sets for each cycle, extend the exercise duration or decrease the rest duration. This back to back interval training will work your cardio, especially if you further decrease the rest interval between sets or increasing the work interval time.
If you can’t perform the exercise for the stated duration, consider increasing the number of sets while reducing the duration for each set. The goal would be to complete the total time (ie 6x1min = 6min), regardless of the number of sets it takes you.
Interval Timer App
For keeping track of the intervals, I use the “Interval Timer” on the Google Play app store. It is FREE and pretty basic/easy to use. Link here.
Previous Daily Workouts
- Daily Workout #29
- Daily Workout #28
- Daily Workout #27
- Daily Workout #26
- Daily Workout #25
- Daily Workout #24
- Daily Workout #23
- Daily Workout #22
- Daily Workout #21
- Daily Workout #20
- Daily Workout #19
- Daily Workout #18
- Daily Workout #17
- Daily Workout #16
- Daily Workout #15
- Daily Workout #14
- Daily Workout #13
- Daily Workout #12
- Daily Workout #11
- Daily Workout #10
- Daily Workout #9
- Daily Workout #8
- Daily Workout #7
- Daily Workout #6
- Daily Workout #5
- Daily Workout #4
- Daily Workout #3
- Daily Workout #2
- Daily Workout #1
