Posterior Chain Flow

Push-Ups & Sit-Ups 21-15-9

Mon, Aug 17 · Three rounds with descending reps: 21 push-ups and 21 sit-ups, then 15 of each, then 9 of each. Eight-minute cap — full upper-body grind.

• 1 INTERVAL

Air Squat Tabata

Sun, Aug 16 · Eight rounds of twenty seconds on, ten seconds off. Four minutes total, one movement, no equipment — the original Tabata protocol.

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

Ten-Minute Cardio EMOM

Sat, Aug 15 · Every minute on the minute for ten minutes. Odd minutes: thirty jumping jacks. Even minutes: thirty mountain climbers. Pure cardio cadence — no equipment.

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

Mixed Isometrics

Fri, Aug 14 · 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

Cardio Burst Circuit

Thu, Aug 13 · Five cardio stations rotated three times at thirty seconds of work and fifteen seconds of station rest. Short intervals, high output, no equipment.

• 5 INTERVAL ROTATION
• 0:30 WORK
• 0:15 REST
• 3 ROUNDS

Squat / Push-Up AMRAP

Wed, Aug 12 · Twelve-minute AMRAP alternating ten air squats and ten push-ups. Two movements, even cadence — count rounds.

• 1 INTERVAL