Full Sweep Isometrics
Five isometric stations across the whole body rotated twice: forty-five seconds of work, thirty seconds of station rest. One round through every plane.
The Workout Briefing
Movements
- 01
Wall Sit
Station 1 — 45s
- 02
Push-Up Hold
Station 2 — 45s; top of push-up, body straight
- 03
Forearm Plank
Station 3 — 45s
- 04
Hollow Hold
Station 4 — 45s
- 05
Glute Bridge Hold
Station 5 — 45s; squeeze at the top
Scaling
Easier
30s holds; push-up hold from knees
Harder
60s holds; single-leg glute bridge.
What Today's Timer Looks Like
5 holds × 2 rounds. 45s hold / 30s station rest. 60s round break.
The Past Six Days
Bodyweight Long Circuit
Tue, Jun 2 · Three bodyweight stations rotated three times at ninety seconds of work. Long holds on each pattern — pacing decides the back half.
- 3 INTERVAL ROTATION
- 1:30 WORK
- 0:20 REST
- 3 ROUNDS
Total18:30
Swing / Goblet AMRAP
Mon, Jun 1 · Ten-minute kettlebell AMRAP alternating fifteen swings and ten goblet squats. One bell, two patterns — count rounds.
- 1 INTERVAL
Total10:00
Burpees 30 / 30
Sun, May 31 · Ten rounds of thirty seconds of burpees with thirty seconds of rest. Even ratio — pacing the first half decides whether the back half stays unbroken.
- 0:30 WORK
- 0:30 REST
- 10 ROUNDS
Total9:30
Shoulder Reset Flow
Sat, May 30 · Four poses across two cycles focused on chest, lats, and rotator cuff. A short upper-body reset.
- 4 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total8:50
Squats & Push-Ups 21-15-9
Fri, May 29 · Three rounds with descending reps: 21 squats and 21 push-ups, then 15 of each, then 9 of each. Ten-minute cap.
- 1 INTERVAL
Total10:00Four-Move Tabata
Thu, May 28 · Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.
- 4 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
Seconds Interval Timer
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