Burpee DensityAMRAP

Kettlebell Swing 30 / 15

Thu, Apr 16 · Ten rounds of thirty seconds of kettlebell swings with fifteen seconds of rest. Two-to-one work ratio — short rest, big breath, back to work.

• 0:30 WORK
• 0:15 REST
• 10 ROUNDS

Hip Opener Flow

Wed, Apr 15 · Four hip-focused poses across two cycles. Deeper holds into the front and back of the hips.

• 4 MOVEMENT ROTATION
• 1:00 MAX WORK
• 0:10 REST
• 2 ROUNDS

Three-Block Chipper

Tue, Apr 14 · One long task list, one running clock. Fifty squats, forty mountain climbers, thirty push-ups, twenty sit-ups, ten burpees — finish before the fifteen-minute buzzer.

• 1 INTERVAL

Squat / Push-Up Tabata

Mon, Apr 13 · Eight rounds at the classic 20/10 cadence, alternating squats and push-ups. Two movements, four minutes, full body.

• 2 MOVEMENT ROTATION
• 0:20 WORK
• 0:10 REST
• 4 ROUNDS

E2MOM Couplet

Sun, Apr 12 · Every two minutes for twenty minutes. Each window: ten kettlebell swings followed by ten goblet squats. Use the leftover time as rest.

• 1 MOVEMENT
• 2:00 WORK
• 10 ROUNDS

Core Isometrics

Sat, Apr 11 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.

• 4 MOVEMENT ROTATION
• 1:30 MAX WORK
• 0:30 REST
• 3 ROUNDS