Instead of using dates, I’ll be transitioning to numbers for ease of program sequencing.
The following exercise took me about 52 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. For this workout, I also reduced the amount of rest between exercises within the circuit to incorporate more cardio and endurance.
Routine
I began with a few leg stretches for about 2min in preparation for the circuit below.
| Exercise | Sets | Duration | Rest Duration | Notes |
|---|---|---|---|---|
| Jump Rope | 8 | 45sec | 15sec | warm-up |
| Stretch | 1 | 3-5min | ||
| Burpees | 6 | 30sec | 5sec | 1, see notes |
| Jumping Jacks | 6 | 30sec | 5sec | 1, see notes |
| Mountain Climbers | 6 | 30sec | 5sec | 1, see notes |
| Flutter Kicks | 6 | 30sec | 5sec | 1, see notes |
| Lunges | 6 | 30sec | 5sec | 1, see notes |
| Planks | 6 | 30sec | 5sec | 1, see notes |
| Rest | 1 | 1-2min | ||
| Jump Rope | 4 | 1min 30sec | 15sec | increased rhythm |
| Burpees | 4 | 30sec | 5sec | increased rhythm |
| Jump Rope | 4 | 1min 30sec | 15sec | increase rhythm |
Notes:
- For this initial set of exercises, I performed the circuit 6 times with a 10sec rest in between rounds. I used the Interval Timer App for tracking this portion (screenshot below).
- For the jump rope exercise items, work on the different variations of foot work. For ideas of variations check out my Jump Rope post here
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
