Lunges & Burpees 21-15-9

Cardio Burst Tabata

Fri, Sep 25 · Four conditioning movements rotated for two cycles at the classic 20/10 cadence. Burpees, mountain climbers, jumping jacks, and sit-ups — high output the whole way through.

• 4 INTERVAL ROTATION
• 0:20 WORK
• 0:10 REST
• 2 ROUNDS

E3MOM Triplet

Thu, Sep 24 · Every three minutes for twenty-one minutes. Each window: ten burpees, fifteen air squats, twenty sit-ups. Seven windows of steady triplet work.

• 1 INTERVAL
• 3:00 WORK
• 7 ROUNDS

Hanging Isometrics

Wed, Sep 23 · Four hanging-and-core isometrics rotated three times: thirty seconds of work, forty-five seconds of station rest. The pull-up bar shoulders the upper-body work.

• 4 INTERVAL ROTATION
• 0:30 WORK
• 0:45 REST
• 3 ROUNDS

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