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, with more emphasis on core and legs. 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 5min in preparation for the circuit below.
| Exercise | Sets | Duration | Rest Duration | Notes |
|---|---|---|---|---|
| Jump Rope | 5 | 1min | 15sec | warm-up |
| Stretch | 1 | 3-5min | ||
| Bodyweight Squats | 6 | 30sec | 5sec | 1, see notes |
| Jumping Jacks | 6 | 30sec | 5sec | 1, see notes |
| Standing Bicycle Crunches | 6 | 30sec | 5sec | 1, see notes |
| Plank oblique crunches | 6 | 30sec | 5sec | 1,3, see notes |
| Lunges | 6 | 30sec | 5sec | 1, see notes |
| Shoulder Press | 6 | 30sec | 5sec | 1, see notes Any object >10lbs |
| Rest | 1 | 1-2min | ||
| Jump Rope | 8 | 1min | 15sec | 2, see notes |
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 circuit, I did one round of 8 sets at 1min. The 1min of jump rope was at a pretty fast pace. I varied the foot work during each of the sets. I used the Interval Timer App for this.
- For the plank oblique crunch, get into the push-up position. Bring the knee on one side to the outside of your same side elbow/arm. Example here
For added 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 rounds while reducing duration for each round. The goal would be to complete the total time (ie 6x1min = 6min), regardless of the number of rounds.
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
