Cool Down Flow

Express Chipper

Tue, Jun 30 · 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

Push-Up Tabata

Mon, Jun 29 · Eight rounds of twenty seconds of push-ups with ten seconds of rest. Four minutes, single movement — break early to keep moving.

• 1 INTERVAL
• 0:20 WORK
• 0:10 REST
• 8 ROUNDS

Death By Air Squats

Sun, Jun 28 · Every minute, do three more air squats than the last. Minute 1: three. Minute 2: six. Minute 10: thirty. The clock ends when you can no longer finish before the buzzer.

• 15 INTERVALS

Mixed Isometrics

Sat, Jun 27 · Four isometric holds rotated for three rounds: forty-five seconds of work, thirty seconds of rest. Holds challenge stability and endurance without dynamic load.

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

Slow Burn Circuit

Fri, Jun 26 · Four bodyweight stations rotated three times at forty-five seconds of work and fifteen seconds of station rest. Longer intervals reward steady pacing.

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

Burpee / Sit-Up AMRAP

Thu, Jun 25 · Eight-minute AMRAP alternating five burpees and ten sit-ups. Short window, conditioning bias — push the burpees, breathe through the sit-ups.

• 1 INTERVAL