LegsIsometrics
Four lower-body isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Pure leg work — no rep counting.
The WorkoutBriefing
Movements
- 01
Wall Sit
Station 1 — 45s; thighs parallel, back flat
- 02
Glute Bridge Hold
Station 2 — 45s; squeeze at the top
- 03
Split Squat Hold
Station 3 — 45s per leg; back knee just above the floor; timer swaps legs automatically with a 5s transition
- 04
Squat Hold
Station 4 — 45s; thighs parallel, chest up
Scaling
Easier
30s holds; raise wall sit a touch higher; double-leg glute bridge
Harder
60s holds; single-leg glute bridge; band around the knees during the squat hold.
What Today's TimerLooks Like
4 holds × 3 rounds. 45s hold / 30s station rest. 60s round break.
The PastSix Days
Loaded Circuit
Sat, Apr 18 · Four kettlebell-and-bodyweight stations rotated three times at forty seconds of work and fifteen seconds of station rest. One bell, mixed stimulus.
- 4 MOVEMENT ROTATION
- 0:40 WORK
- 0:15 REST
- 3 ROUNDS
Total12:15
Burpee Density AMRAP
Fri, Apr 17 · Five minutes of burpees, count your reps. Single movement, single block — pacing decides this one.
- 1 INTERVAL
Total5:00Kettlebell 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
Total7:15
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
Total9:30
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
Total15:00
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
Total3:50
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