Long HoldsIsometrics

Cardio Burst Circuit

Mon, May 4 · Five cardio stations rotated three times at thirty seconds of work and fifteen seconds of station rest. Short intervals, high output, no equipment.

• 5 MOVEMENT ROTATION
• 0:30 WORK
• 0:15 REST
• 3 ROUNDS

Twelve-Minute Triplet AMRAP

Sun, May 3 · Twelve-minute AMRAP rotating eight kettlebell swings, eight goblet squats, and eight push-ups. Three movements, one bell — count rounds.

• 1 INTERVAL

Mountain Climber 40 / 20

Sat, May 2 · Eight rounds of forty seconds of mountain climbers with twenty seconds of rest. Steady fast-knees output — break only when form starts to slip.

• 0:40 WORK
• 0:20 REST
• 8 ROUNDS

Spinal Flow

Fri, May 1 · Five poses across two cycles working the spine in flexion, extension, and rotation. Slow tempo throughout.

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

Burpee / Squat Ladder

Thu, Apr 30 · Ascending ladder: 1 burpee + 5 air squats, then 2 + 10, then 3 + 15, all the way through 8 + 40. Twelve-minute cap.

• 1 INTERVAL

Burpee Tabata

Wed, Apr 29 · Eight rounds of twenty seconds of burpees with ten seconds of rest. Four minutes, full-body explosive — pace the first two rounds.

• 1 MOVEMENT
• 0:20 WORK
• 0:10 REST
• 8 ROUNDS