11/24/2024 - Workout Of The Day (Full-Body Strength)

Table of Contents

Hello, I’m Adam Kemp, and today’s strength training workout focuses on building core stability, lower body strength, and upper body endurance, incorporating movements designed to challenge balance, coordination, and control.

Inspired by John 1:14, today’s session is a reflection of the embodiment of grace and truth, reminding us to approach both fitness and life with intention and purpose.

Each exercise is chosen to strengthen key muscle groups while promoting mindfulness and resilience through movement.

The session pairs mobility-focused warm-ups with strength-building supersets that emphasize core engagement, lower-body functionality, and upper-body control. It’s an effective, balanced routine designed for holistic strength and performance.

Quick Workout Summary

This workout features a dynamic mobility warm-up followed by three supersets targeting the core, lower body, and upper body.

Each movement emphasizes stability, endurance, and strength for a full-body workout that supports both functional fitness and mindfulness.

Warm-Up

Mobility Express (BoDi App)

Superset 1

1A) Forearm Plank (4×1 Minute)
1B) Mini-Band Goblet Squat (4×12-10-8-8)

Superset 2

2A) Reverse Lunge (4×15-12-10-8)
2B) Copenhagen Plank (4×25 Seconds)

Superset 3

3A) Dumbbell Curls (4×15-12-10-8)
3B) Yoga Pushups (4×10)

Workout of the Day (11/24/2024)

This workout combines isometric holds, unilateral strength exercises, and functional movements to build balanced strength, mobility, and endurance. It’s ideal for improving lower-body functionality, core stability, and upper-body strength while fostering a mindful, purpose-driven approach to fitness.

Warm-Up: Mobility Express (BoDi App)

The Mobility Express warm up routine prepares the body for strength and stability exercises by improving flexibility, joint mobility, and muscle activation. It ensures the body is primed for controlled, effective movement while reducing injury risk.

Superset 1

This superset combines isometric core holds with lower-body strength exercises to build a solid foundation for functional movement.

1A) Forearm Plank

Sets & Duration: 4 sets (1 minute each)
A foundational core exercise, the forearm plank strengthens the abs, shoulders, and back. It builds core stability, supporting proper alignment and posture in other movements. This is one of the best alternatives to crunches for people who want to get six-pack abs and develop functional strength at the same time.

Progression: Add weight on your back or extend the duration.
Regression: Perform a high plank or reduce the hold time.

1B) Mini-Band Goblet Squat

Sets & Reps: 4 sets (12, 10, 8, 8)
The mini-band goblet squat targets the quads, glutes, and core, with the mini-band adding resistance to activate the hip stabilizers and promote proper knee alignment.

Progression: Use a heavier dumbbell or a stronger mini-band.
Regression: Perform without a mini-band or reduce the weight.

Superset 2

This superset emphasizes unilateral lower-body strength and lateral core stability, improving balance and coordination.

2A) Reverse Lunge

Sets & Reps: 4 sets (15, 12, 10, 8 each leg)
The reverse lunge exercise strengthens the glutes, hamstrings, and quads while improving balance and hip mobility. This single-leg exercise helps correct imbalances between the legs.

Progression: Add dumbbells or increase range of motion.
Regression: Perform a stationary lunge with reduced depth.

2B) Copenhagen Plank

Sets & Duration: 4 sets (25 seconds each side)
This advanced plank variation targets the adductors (inner thighs) and obliques, enhancing core and hip stability while improving lower body alignment.

Progression: Extend hold time or add a rotation.
Regression: Perform with the supporting knee on the ground.

Superset 3

This superset pairs upper-body endurance exercises with a dynamic movement to enhance core and shoulder stability.

3A) Dumbbell Curls

Sets & Reps: 4 sets (15, 12, 10, 8)
This arm-focused exercise isolates the biceps, improving strength and endurance for balanced upper body development.

Progression: Use heavier dumbbells or slow down the tempo.
Regression: Use lighter weights or alternate arms.

3B) Yoga Pushups

Sets & Reps: 4 sets (10 reps)
This dynamic movement combines a pushup with a downward dog transition, targeting the chest, shoulders, and core while enhancing flexibility and mobility.

Progression: Add a leg raise in the downward dog position.
Regression: Perform regular pushups or reduce reps.

Tips for Success

Focus on Control: Perform each movement with deliberate, controlled form to maximize muscle activation and reduce injury risk.
Engage the Core: Keep your core braced throughout the session, particularly during planks and lunges, to enhance stability and support proper posture.
Breathe Intentionally: Use steady breathing to maintain focus and endurance, especially during isometric holds and dynamic exercises.
Reflect on Grace and Purpose: Approach each exercise with a mindset of gratitude and focus, aligning with today’s verse by embodying strength and intention through movement.