Full-Body Flow

Push-Up / Sit-Up Ladder

Thu, Jul 16 · Ascending ladder: 5 push-ups + 5 sit-ups, then 10 + 10, all the way through 25 + 25. Five rounds, twelve-minute cap.

• 1 INTERVAL

Four-Move Tabata

Wed, Jul 15 · 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

Fourteen-Minute EMOM

Tue, Jul 14 · Every minute on the minute for fourteen minutes. Odd minutes: fourteen reverse lunges. Even minutes: fifteen sit-ups. Steady cadence, lower-body and core.

• 2 INTERVAL ROTATION
• 1:00 WORK
• 7 ROUNDS

Legs Isometrics

Mon, Jul 13 · Four lower-body isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Pure leg work — no rep counting.

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

Short-Station Circuit

Sun, Jul 12 · Five stations rotated three times at thirty-five seconds of work and fifteen seconds of station rest. Quick transitions, varied stimulus.

• 5 INTERVAL ROTATION
• 0:35 WORK
• 0:15 REST
• 3 ROUNDS

Push-Up Density AMRAP

Sat, Jul 11 · Four minutes of push-ups, count your reps. Single movement, short block — break sets early to keep moving.

• 1 INTERVAL