Lunge / Push-UpTabata
Eight rounds at 20/10 alternating reverse lunges and push-ups. Upper-and-lower pairing without any equipment.
The WorkoutBriefing
Movements
- 01
Reverse Lunge
Rounds 1, 3, 5, 7 — 20s work; alternate legs
- 02
Push-Up
Rounds 2, 4, 6, 8 — 20s work
- AltKnee Push-Up — same duration
Scaling
Easier
static lunge holds instead of stepping; knee push-ups
Harder
jumping lunges; clap push-ups.
What Today's TimerLooks Like
4 rounds × 2 × 20s / 10s, alternating reverse lunges and push-ups.
The PastSix Days
Ladder EMOM Air Squat
Sat, May 30 · Ten-minute ascending-then-descending air squat ladder. Minutes 1–5: ramp from ten to eighteen reps. Minutes 6–10: ramp back down to ten. Steady output, predictable rest.
- 10 INTERVALS
Total10:00
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
Total18:00
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
Total18:00
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
Total8:00
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
Total7:40
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
Total6:00
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- Intensity
HIIT
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