Full Sweep Isometrics
Five isometric stations across the whole body rotated twice: forty-five seconds of work, thirty seconds of station rest. One round through every plane.
The Workout Briefing
Movements
- 01
Wall Sit
Station 1 — 45s
- 02
Push-Up Hold
Station 2 — 45s; top of push-up, body straight
- 03
Forearm Plank
Station 3 — 45s
- 04
Hollow Hold
Station 4 — 45s
- 05
Glute Bridge Hold
Station 5 — 45s; squeeze at the top
Scaling
Easier
30s holds; push-up hold from knees
Harder
60s holds; single-leg glute bridge.
What Today's Timer Looks Like
5 holds × 2 rounds. 45s hold / 30s station rest. 60s round break.
The Past Six Days
Bodyweight Long Circuit
Sun, Sep 6 · Three bodyweight stations rotated three times at ninety seconds of work. Long holds on each pattern — pacing decides the back half.
- 3 INTERVAL ROTATION
- 1:30 WORK
- 0:20 REST
- 3 ROUNDS
Total18:30
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
Total14:00Four-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
Seconds Interval Timer
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