The following exercise took me about 41 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. There will be more emphasis on legs and core.
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 | 4 | 45sec | 15sec | warm-up |
| Stretch | 1 | 3-5min | ||
| Jumping Jacks | 6 | 30sec | 5sec | 1, see notes |
| Push-Ups | 6 | 30sec | 5sec | 1, see notes |
| Squats | 6 | 30sec | 5sec | 1, see notes |
| Plank, Oblique Crunches | 6 | 30sec | 5sec | 1, see notes |
| Lunges | 6 | 30sec | 5sec | 1, see notes |
| Standing Bicycle Crunches | 6 | 30sec | 5sec | 1, see notes |
| Rest | 1 | 1-2min | ||
| Jump Rope | 1 | 1min 30sec | 15sec | increased rhythm |
| Deadlift Jumps, no weights | 4 | 30sec | 30sec | 2, see notes |
| Jump Rope | 4 | 45sec | 10sec | increase rhythm; 3, see notes |
| Sphinx Pose | 4 | 30sec | 10sec | 4, see notes |
Notes:
- For this initial set of exercises, I performed the circuit 6 times with a 5sec rest in between rounds. I used the Interval Timer App for tracking this portion (screenshot below).
- For the 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.
- 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. This exercise took a lot out of me so I adjusted the duration times so I could complete, which is why 30sec for both exercise and rest.
- For the Sphinx Pose, concentrate on your form, control your breathing, take deep breathes, exhale slowly. Here is a ref for doing the pose.
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
