Jumping Jack 30 / 15
Ten rounds of thirty seconds of jumping jacks with fifteen seconds of rest. Steady cardio cadence — keep the heart rate honest without burning out.
The Workout Briefing
Movements
- 01
Jumping Jack
10 rounds: 30s work / 15s rest; full extension at the top, soft landings
Scaling
Easier
step-jacks instead of jumping; cut to 8 rounds
Harder
cross-body jacks; tuck jumps mixed in.
What Today's Timer Looks Like
10 × 30s jumping jacks / 15s rest.
The Past Six Days
Full-Body Flow
Sat, Sep 19 · Five poses held per side, two cycles. Ten-plus minutes of breathing into hips, hamstrings, and shoulders.
- 5 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total12:00
Three-Block Chipper
Fri, Sep 18 · One long task list, one running clock. Fifty squats, forty mountain climbers, thirty push-ups, twenty sit-ups, ten burpees — finish before the fifteen-minute buzzer.
- 1 INTERVAL
Total15:00
Squat / Push-Up Tabata
Thu, Sep 17 · Eight rounds at the classic 20/10 cadence, alternating squats and push-ups. Two movements, four minutes, full body.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
Twelve-Minute EMOM
Wed, Sep 16 · Every minute on the minute for twelve minutes. Odd minutes: eight burpees. Even minutes: twelve push-ups. Whatever time is left in the minute is your rest.
- 2 INTERVAL ROTATION
- 1:00 WORK
- 6 ROUNDS
Total12:00
Long Holds Isometrics
Tue, Sep 15 · Three classic isometrics rotated four times: sixty seconds of work, thirty seconds of station rest. Longer holds reward steady breathing.
- 3 INTERVAL ROTATION
- 1:00 WORK
- 0:30 REST
- 4 ROUNDS
Total19:00Short-Station Circuit
Mon, Sep 14 · Five stations rotated three times at thirty-five seconds of work and fifteen seconds of station rest. Quick transitions, varied stimulus.
- 5 INTERVAL ROTATION
- 0:35 WORK
- 0:15 REST
- 3 ROUNDS
Total13:45
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