The following exercise took me about 46 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 legs and core exercises.
Routine
Began with a few leg stretches for about 2min in preparation for the circuit below.
| Exercise | Sets | Duration | Rest Duration | Notes |
|---|---|---|---|---|
| Jump Rope | 1 | 3-4min | warm-up, 5, see notes | |
| Stretch | 1 | 3-5min | ||
| Planks | 6 | 1min | 15sec | 1, see notes |
| Rest | 1 | 1min | ||
| Jump Rope | 3 | 45sec | 15sec | 2, see notes |
| Lunges | 3 | 45sec | 15sec | 2, see notes |
| Bodyweight Squat | 3 | 45sec | 15sec | 2, see notes |
| Rest | 1 | 1min | ||
| Leg Raises | 5 | 30sec | 10sec | 3, see notes |
| Planks | 5 | 30sec | 10sec | 3, see notes |
| Rest | 1 | 1min | ||
| Lunges, weighted | 10 | 1min | 10sec | 4, see notes |
Notes:
- Planks exercises I varied with were standard, shoulder taps, reverse plank and side planks.
- Reverse Plank: https://www.verywellfit.com/reverse-plank-exercise-3120740
- Should Taps: https://redefiningstrength.com/plank-with-shoulder-taps/
- Additional plank variation options: https://greatist.com/move/plank-variations-for-core-strength
- Performed jump rope, lunges and bodyweight squats at 45sec per exercise interval.
- Performed 10 total sets between Leg Raises and Planks (5 sets each).
- For weighted lunges, I wore my weight vest with 25lbs. You could easily use a hiking pack, backpack or hold dumbbells as a substitute. If you are not ready to increase the resistance, then just do bodyweight.
- 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.
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
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- Daily Workout #21
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- Daily Workout #19
- Daily Workout #18
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- 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
