Bodyweight Long Circuit
Three bodyweight stations rotated three times at ninety seconds of work. Long holds on each pattern — pacing decides the back half.
The Workout Briefing
Movements
- 01
Air Squat
Station 1 — 90s steady reps
- 02
Push-Up
Station 2 — 90s steady reps
- AltKnee Push-Up — same duration
- 03
Reverse Lunge
Station 3 — 90s; alternate legs
Scaling
Easier
60s work / 30s station rest; knee push-ups
Harder
120s work / 20s station rest.
What Today's Timer Looks Like
3 stations × 3 rounds. 90s work / 20s station rest. 90s round break.
The Past Six Days
Swing / Goblet AMRAP
Sat, Sep 5 · Ten-minute kettlebell AMRAP alternating fifteen swings and ten goblet squats. One bell, two patterns — count rounds.
- 1 INTERVAL
Total10:00
Burpees 30 / 30
Fri, Sep 4 · Ten rounds of thirty seconds of burpees with thirty seconds of rest. Even ratio — pacing the first half decides whether the back half stays unbroken.
- 0:30 WORK
- 0:30 REST
- 10 ROUNDS
Total9:30
Cool Down Flow
Thu, Sep 3 · Four poses, single cycle. A short post-workout flow — the hardest-worked tissues get the longest holds.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:10 REST
- 1 ROUND
Total6:00
Burpee / Swing Pyramid
Wed, Sep 2 · Up-and-down rep pyramid: 3-6-9-12-9-6-3 burpees paired with 5-10-15-20-15-10-5 kettlebell swings. Fourteen-minute cap.
- 1 INTERVAL
Total14:00
Four-Move Tabata
Tue, Sep 1 · 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
Death By Push-Ups
Mon, Aug 31 · Every minute, do two more push-ups than the last. Minute 1: two. Minute 2: four. Minute 10: twenty. The clock ends when you can no longer finish before the buzzer.
- 15 INTERVALS
Total15:00
Seconds Interval Timer
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- Intensity
HIIT
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Circuit
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Tabata
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Round
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Compound
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