Daily Workout #15

Bear In The Mountains  > calisthenics, daily exercise, training >  Daily Workout #15
2018-09-25 Chris 0 Comments

The following exercise took me about 35 minutes. Your time may vary depending on the the duration of breaks in between exercises.

Focus

Today’s exercise will be focused primarily on legs.  This will not a be typical circuit.  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 leg stretches for about 2min in preparation.

ExerciseSetsDurationRest DurationNotes
Jump Rope13-4minwarm-up; 2, see notes
Stretch13-5min
Lunges790sec0sec1, see notes
Bodyweight Squats790sec0sec1, see notes
Rest12min
Jumping Jacks13-4 min

Notes:

  1. Do lunges followed by bodyweight squats with no or minimal rest in between sets.  Total sets will be 14.  Your legs will burn, as well as be sore the next day.
  2. 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

I set my app for 14 set at 90secs for the exercise and 0secs for rest.  It is a solid 21 mintues if you take no rests.  The app is good and will keep you on track. Available on the Google Play app store. It is FREE and pretty basic/easy to use. Link here.

Previous Daily Workouts

Don’t have a jump rope? Here are some suggestions

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