Daily Workout #21

Bear In The Mountains  > calisthenics, daily exercise, training >  Daily Workout #21
2018-10-08 Chris 0 Comments

Today’s daily workout took me about 49 minutes to complete. Your time may vary depending on the the duration of breaks in between exercises.

Focus

Today’s workout will be focused on legs.

Routine

Begin with a few leg stretches for about 2min in preparation for the circuit below.

ExerciseSetsDurationRest DurationNotes
Jump Rope17-8minwarm-up, 4, see notes
Stretch13-5min
Lunges745sec15sec1,2 see notes
Squats745sec15sec1,2 see notes
Calf Raises745sec15sec1,2 see notes
Box Step Ups745sec15sec1,2 see notes
Rest11-2min
Jumping Jacks41min0sec3, see notes
Standing Bicycle Crunches41min0sec3, see notes

Notes:

  1. Performed 28 total sets between the four exercises (7 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.
    1. Calf raises: https://www.bodybuilding.com/exercises/standing-calf-raises
    2. Box Step-ups: https://www.trainonline.com/box-step-ups-exercise
  2. During the primary leg routine, I wore my weight vest with 25lbs.  If you are feeling up to it and don’t have a weight vest, simply fill up a hiking pack with a weight you are comfortable with and able to perform the movements in good form.  The purpose of this is to build up my legs with a more realistic weight as would be typical during my hikes.
  3. Performed 8 total sets between Jumping Jacks and Standing Bicycle Crunches (4 sets each).  For the standing bicycle crunches you should be feeling this in your core as well as your hips.  No rush between exercises.
  4. 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 couple of songs that can last the duration 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

Don’t have a jump rope? Here are some suggestions

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