Workout Of The Day For You

Happy 4th July !!! – Explosive Power

This Friday we are continuing with the same workout if you feel on shape add 4 more reps to each exercise.

Ignite your fast-twitch muscles with high-intensity, dynamic movements like jumps, sprints, and plyometrics. This workout is designed to boost speed, strength, and agility—perfect for building athletic power and peak performance.

3 Rounds:

• 8 (+ 4 reps) Broad Jumps See how
• 12 (+ 4 reps) Power Step-ups See how
• 10 (+ 4 reps) Dive Bomber Push-ups See how
• 20 (+ 4 reps) Skater Bounds See how
• 15 (+ 4 reps) Plank to Push-up Transitions See how

Core Flow & Control

Continue working on stabilize your core and improve posture with slow, precise abdominal and trunk-focused work.

3 Rounds:

• 30 Crossbody Mountain Climbers (smooth & controlled, not rushed) See how
• 8 V-sit Knee Tucks (slow tempo: 3s in / 3s out) See how
• 10 Dead Bugs (each side) See how
• 30 Heel Touches (15 each side) (maintain strong crunch position) See how
• 40s Hollow Body Hold (scale down to tuck if needed) See how
  Rest 60-90 sec between rounds

Speed & Agility HIIT

Boost your cardio, coordination, and full-body strength with this high-intensity mix of lateral moves, power squats, core stretches, and explosive jumps. Fast, sweaty, and effective!

3 Rounds:

• 30 sec – Skater Bounds See how
• 15 sec Rest
• 30 sec Jump Squats See how
• 15 sec Rest
• 30 sec Inchworm to Cobra Stretch See how
• 15 sec Rest
• 30 sec Mountain Climbers + Broad Jump. See how
• Rest 1 min between rounds.