Today’s daily workout took me about 42 minutes to complete. Your time may vary depending on the the duration of breaks in between exercises.
Focus
Today’s workout will be a general chest and legs routine.
Routine
Begin with a few leg and chest stretches for about 2min in preparation for the circuit below.
| Exercise | Sets | Duration | Rest Duration | Notes |
|---|---|---|---|---|
| Jump Rope | 1 | 7-9min | warm-up, 2, see notes | |
| Stretch | 1 | 3-5min | ||
| Decline Push-Ups | 6 | 30sec | 5sec | 1, see notes |
| Lunges | 6 | 30sec | 5sec | 1, see notes |
| Wide-Grip Push-Ups | 6 | 30sec | 5sec | 1, see notes |
| Squats, Bodyweight | 6 | 30sec | 5sec | 1, see notes |
| Normal Push-Ups | 6 | 30sec | 5sec | 1, see notes |
| Planks | 6 | 30sec | 5sec | 1, see notes |
| Rest | 1 | 1-2min | ||
| Jump Rope | 1 | 7-9min | 0sec | 2, see notes |
Notes:
- Performed 36 total sets between the four exercises (6 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.
- 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
- 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
