Today’s daily workout 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 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 | 4-5min | warm-up, 5, see notes | |
| Stretch | 1 | 3-5min | ||
| Deadlift Jumps | 9 | 30sec | 5sec | 1, see notes |
| Burpees | 9 | 30sec | 5sec | 1, see notes |
| Rest | 1 | 1-2min | ||
| Leg Raises | 9 | 30sec | 10sec | 2, see notes |
| Planks | 9 | 30sec | 10sec | 2, 4, see notes |
| Rest | 1 | 1-2min | ||
| Push-Ups, Decline | 4 | 30sec | 30sec | 3, see notes |
| Push-Ups, Wide | 4 | 30sec | 30sec | 3, see notes |
| Push-Ups, Normal | 4 | 30sec | 30sec | 3, see notes |
Notes:
- Performed 18 total sets between Deadlift Jumps and Burpees (9 sets each). You will get exhausted. If you need additional rest, pause the interval timer as needed but try to push yourself to make each round.
- Performed 18 total sets between Leg Raises and Planks (9 sets each). These should be feeling easier to do by now. Focus on good form as opposed to trying to knock out as many as you can in the allotted time.
- Performed 12 total sets between Decline Push-ups, Wide Push-Ups and Normal Push-Ups (4 sets each). The 30 sec rest between each is intentional. This is a isolation workout. It allows some rest but still focuses on endurance. Focus on good form instead of high reps if you are not there yet.
- Additional push-up variations and descriptions: https://www.mensjournal.com/health-fitness/11-essential-pushup-variations-beginners/
- 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
- 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. Start a song that lasts between 4-5 minutes or set a timer. 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
