Push-Up 30 / 15
Ten rounds of thirty seconds of push-ups with fifteen seconds of rest. Steady reps with planned breaks — the short rest forces an honest pace.
The Workout Briefing
Movements
- 01
Push-Up
10 rounds: 30s work / 15s rest; break sets early to keep moving
- AltKnee Push-Up — same cadence
Scaling
Easier
knee push-ups; cut to 8 rounds
Harder
hand-release push-ups; clap push-ups.
What Today's Timer Looks Like
10 × 30s push-ups / 15s rest.
The Past Six Days
Morning Wake-Up Flow
Wed, Aug 26 · Five gentle poses across two cycles. Shorter holds, dynamic transitions — for opening the day, not deep stretching.
- 5 INTERVAL ROTATION
- 0:40 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total7:50
Swing / Goblet Ladder
Tue, Aug 25 · Ascending kettlebell ladder: 5 swings + 3 goblet squats, then 10 + 6, all the way through 30 + 18. Six rounds, fourteen-minute cap.
- 1 INTERVAL
Total14:00
Jack / Climber Tabata
Mon, Aug 24 · Eight rounds at 20/10 alternating jumping jacks and mountain climbers. Pure cardio Tabata, no equipment.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50E2MOM Couplet
Sun, Aug 23 · Every two minutes for twenty minutes. Each window: ten kettlebell swings followed by ten goblet squats. Use the leftover time as rest.
- 1 INTERVAL
- 2:00 WORK
- 10 ROUNDS
Total20:00
Core Isometrics
Sat, Aug 22 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Long-Station Circuit
Fri, Aug 21 · Three stations rotated three times at seventy-five seconds of work. Long intervals reward consistent breathing and steady output.
- 3 INTERVAL ROTATION
- 1:15 WORK
- 0:20 REST
- 3 ROUNDS
Total16:15
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