Hanging Isometrics

Two-Station Endurance Circuit

Tue, Sep 22 · Two stations rotated four times at ninety seconds of work. Eight long intervals — settle into a rhythm and hold it.

• 2 INTERVAL ROTATION
• 1:30 WORK
• 0:30 REST
• 4 ROUNDS

Burpee Density AMRAP

Mon, Sep 21 · Five minutes of burpees, count your reps. Single movement, single block — pacing decides this one.

• 1 INTERVAL

Jumping Jack 30 / 15

Sun, Sep 20 · Ten rounds of thirty seconds of jumping jacks with fifteen seconds of rest. Steady cardio cadence — keep the heart rate honest without burning out.

• 0:30 WORK
• 0:15 REST
• 10 ROUNDS

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

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

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