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Shoulder Reset Flow

Thu, Apr 23 · Four poses across two cycles focused on chest, lats, and rotator cuff. A short upper-body reset.

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

Squats & Push-Ups 21-15-9

Wed, Apr 22 · Three rounds with descending reps: 21 squats and 21 push-ups, then 15 of each, then 9 of each. Ten-minute cap.

• 1 INTERVAL

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