Ladder EMOMAir Squat

Core Isometrics

Fri, May 29 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.

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

Four-Station Loaded Circuit

Thu, May 28 · Four kettlebell-and-bodyweight stations rotated three times at sixty seconds of work. One bell, full-body — mix of loaded and unloaded movements.

• 4 MOVEMENT ROTATION
• 1:00 WORK
• 0:20 REST
• 3 ROUNDS

Eight-Minute Triplet AMRAP

Wed, May 27 · Eight-minute AMRAP rotating five burpees, ten reverse lunges, and ten sit-ups. Short window, higher intensity — push the burpees.

• 1 INTERVAL

Squat Jump 40 / 20

Tue, May 26 · Eight rounds of forty seconds of squat jumps with twenty seconds of rest. Explosive lower-body work — full hip extension at the top.

• 0:40 WORK
• 0:20 REST
• 8 ROUNDS

Cool Down Flow

Mon, May 25 · Four poses, single cycle. A short post-workout flow — the hardest-worked tissues get the longest holds.

• 4 MOVEMENT ROTATION
• 1:30 MAX WORK
• 0:10 REST
• 1 ROUND

Express Chipper

Sun, May 24 · Four bodyweight movements in descending reps: forty jumping jacks, thirty reverse lunges, twenty push-ups, ten burpees. Ten-minute cap — push the pace.

• 1 INTERVAL