Push-Up 40 / 20
Eight rounds of forty seconds of push-ups with twenty seconds of rest. Steady reps with planned breaks — push past the first set without going to failure.
The Workout Briefing
Movements
- 01
Push-Up
8 rounds: 40s work / 20s rest; break sets early to keep moving
- AltKnee Push-Up — same cadence
Scaling
Easier
knee push-ups; cut to 6 rounds
Harder
hand-release push-ups; clap push-ups.
What Today's Timer Looks Like
8 × 40s push-ups / 20s rest.
The Past Six Days
Posterior Chain Flow
Tue, Aug 18 · Four poses across two cycles for hamstrings, calves, and glutes. Backside of the body, top to bottom.
- 4 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total9:30
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
Total8:00
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
Total3:50
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
Total10:00
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
Total18:00
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
Total12:30
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