The following exercise took me about 33 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 chest 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 | ||
| Push-Ups, weighted | 9 | 30sec | 10sec | 1, 4, see notes |
| Standing Bicycle Crunches | 9 | 30sec | 10sec | 1, see notes |
| Rest | 1 | 1-2min | ||
| Leg Raises | 9 | 30sec | 10sec | 2, see notes |
| Planks | 9 | 30sec | 10sec | 2, 3, see notes |
Notes:
- Performed 18 total sets between push-ups and standing bicycle crunches (9 sets each).
- Performed 18 total sets between Leg Raises and Planks (9 sets each).
- 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
- For weighted push-ups, I wore my weight vest with 25lbs. You could easily use a hiking pack or backpack as a substitute. If you are not ready to increase the resistance, then just do bodyweight. I left on the weighted vest during standing bicycle crunches. I didn’t think it made any difference in difficulty.
- 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
- 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
With baby #2 last week, I’m going to need some in home exercises to keep me in shape. I look forward to following along with these.
It looks like these routines would lend themselves to a pretty simple app for followers.
Yes. I have been interested in possible creating an app for the training aspect, especially for the interval timing portion of the routines. Would certainly be easier to access and streamline for others working out. Also congrats on baby#2! You probably get a good workout lifting and carrying both children. Reach out if you have questions or need assistance tailoring the workouts.