Burpee / Sit-UpTabata

Ten-Minute EMOM

Wed, May 6 · Every minute on the minute for ten minutes. Odd minutes: fifteen kettlebell swings. Even minutes: ten goblet squats. One bell, two patterns.

• 2 MOVEMENT ROTATION
• 1:00 WORK
• 5 ROUNDS

Long Holds Isometrics

Tue, May 5 · Three classic isometrics rotated four times: sixty seconds of work, thirty seconds of station rest. Longer holds reward steady breathing.

• 3 MOVEMENT ROTATION
• 1:00 WORK
• 0:30 REST
• 4 ROUNDS

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