Cardio BurstTabata

E3MOM Triplet

Thu, May 14 · Every three minutes for twenty-one minutes. Each window: ten burpees, fifteen air squats, twenty sit-ups. Seven windows of steady triplet work.

• 1 MOVEMENT
• 3:00 WORK
• 7 ROUNDS

Hanging Isometrics

Wed, May 13 · Four hanging-and-core isometrics rotated three times: thirty seconds of work, forty-five seconds of station rest. The pull-up bar shoulders the upper-body work.

• 4 MOVEMENT ROTATION
• 0:30 WORK
• 0:45 REST
• 3 ROUNDS

Two-Station Endurance Circuit

Tue, May 12 · Two stations rotated four times at ninety seconds of work. Eight long intervals — settle into a rhythm and hold it.

• 2 MOVEMENT ROTATION
• 1:30 WORK
• 0:30 REST
• 4 ROUNDS

KB Swing Density AMRAP

Mon, May 11 · Six minutes of kettlebell swings, count your reps. Single bell, one number — pacing the first half decides whether the back half stays unbroken.

• 1 INTERVAL

Burpee 30 / 15

Sun, May 10 · Ten rounds of thirty seconds of burpees with fifteen seconds of rest. Short rest — keep the pace conservative or pay for it in the back half.

• 0:30 WORK
• 0:15 REST
• 10 ROUNDS

Posterior Chain Flow

Sat, May 9 · Four poses across two cycles for hamstrings, calves, and glutes. Backside of the body, top to bottom.

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