Lunge / Push-Up AMRAP
Fourteen-minute AMRAP alternating twelve reverse lunges and eight push-ups. Long steady window — pacing decides round count.
The Workout Briefing
Movements
- 01
Reverse Lunge
12 reps each round; alternate legs
- 02
Push-Up
8 reps each round
- AltKnee Push-Up — same reps
Scaling
Easier
10-6 reps; knee push-ups
Harder
16-12 reps; add a knee drive at the top of each lunge.
What Today's Timer Looks Like
14:00 AMRAP — 12 reverse lunges / 8 push-ups.
The Past Six Days
KB Swings 30 / 30
Sat, Jul 18 · Ten rounds of thirty seconds of kettlebell swings with thirty seconds of rest. Long rest lets you grip-and-go each set with full power.
- 0:30 WORK
- 0:30 REST
- 10 ROUNDS
Total9:30
Full-Body Flow
Fri, Jul 17 · Five poses held per side, two cycles. Ten-plus minutes of breathing into hips, hamstrings, and shoulders.
- 5 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total12:00
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
Total12:00
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
Total3:50
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
Total14:00
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
Total18:00
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