MixedIsometrics

Slow Burn Circuit

Wed, May 20 · Four bodyweight stations rotated three times at forty-five seconds of work and fifteen seconds of station rest. Longer intervals reward steady pacing.

• 4 MOVEMENT ROTATION
• 0:45 WORK
• 0:15 REST
• 3 ROUNDS

Burpee / Sit-Up AMRAP

Tue, May 19 · Eight-minute AMRAP alternating five burpees and ten sit-ups. Short window, conditioning bias — push the burpees, breathe through the sit-ups.

• 1 INTERVAL

Squat Jumps 30 / 30

Mon, May 18 · Ten rounds of thirty seconds of squat jumps with thirty seconds of rest. Explosive lower-body work — land soft, fire back up.

• 0:30 WORK
• 0:30 REST
• 10 ROUNDS

Morning Wake-Up Flow

Sun, May 17 · Five gentle poses across two cycles. Shorter holds, dynamic transitions — for opening the day, not deep stretching.

• 5 MOVEMENT ROTATION
• 0:40 MAX WORK
• 0:10 REST
• 2 ROUNDS

Five Rounds KB For Time

Sat, May 16 · Five rounds: fifteen kettlebell swings, ten goblet squats, five burpees. Fourteen-minute cap — one bell, three movements.

• 1 INTERVAL

Cardio Burst Tabata

Fri, May 15 · Four conditioning movements rotated for two cycles at the classic 20/10 cadence. Burpees, mountain climbers, jumping jacks, and sit-ups — high output the whole way through.

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