Squats & Push-Ups21-15-9

Four-Move Tabata

Tue, Apr 21 · Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.

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

Death By Burpees

Mon, Apr 20 · Every minute, do one more burpee than the last. Minute 1: one burpee. Minute 2: two. Minute 12: twelve. The clock ends when you can no longer finish before the buzzer.

• 20 INTERVALS

Legs Isometrics

Sun, Apr 19 · Four lower-body isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Pure leg work — no rep counting.

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

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

Burpee Density AMRAP

Fri, Apr 17 · Five minutes of burpees, count your reps. Single movement, single block — pacing decides this one.

• 1 INTERVAL

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