The following exercise took me about 40-45 minutes. Your time may vary depending on the the duration of breaks in between exercises.
Focus
Today’s exercise will be focused primarily on chest and is not a circuit routine. This is to give our legs a day of rest before tomorrows focus on legs. The whole workout for today is to be done at your own pace. You want to push yourself, while at the same time work on your form during the conduct of the exercise movement.
Routine
Began with a few chest and leg stretches for about 2min in preparation.
| Exercise | Sets | Duration | Rest Duration | Notes |
|---|---|---|---|---|
| Jump Rope | 1 | 3-4min | warm-up; 2, see notes | |
| Stretch | 1 | 3-5min | ||
| Push-Ups | However many you want | 30min | However long you need | 1, see notes |
| Jumping Jacks | However many you want | However long you need | However long you need | 1, see notes |
| Rest | 1 | 2min | ||
| Jump Rope | 1 | 3-4 min | 2, see notes |
Notes:
- Do push-up exercises, while varying the position of your hands to work your chest wide, narrow and everywhere in between. The purpose of this is to concentrate on performing push-ups with proper form while experimenting with different variations. Each variation, depending on hand location, works different aspects to your chest and arm muscles. When you can’t do any more push-ups using proper form, switch to doing jumping jacks until you feel you can knock out some more push-ups. Go back and forth between these two movements for 30 minutes combined. Take rests as needed since this is not a circuit workout. The combination of push-ups and jumping jacks will keep your heart working while increasing the difficulty rather than resting between sets of push-ups.
- If you need some ideas for push-up variations here is a good link
- Now that we have been doing jump rope for the past 13 workouts, we are going to try to focus on increasing the duration of our jumping rope. This will help to develop endurance and prolonged coordination. Try to go as long as you can, working on different foot movements and rhythms. I typically start a song that lasts between 3-4 minutes. I try to make it as far as I can without messing up. Continue regardless of how often you trip up.
Interval Timer App
If you prefer to keep track of the time for the workout, the “Interval Timer” App work as well. Available 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
