Swings & Burpees21-15-9

Lunge / Push-Up Tabata

Sun, May 31 · Eight rounds at 20/10 alternating reverse lunges and push-ups. Upper-and-lower pairing without any equipment.

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

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

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