Mixed Isometrics

Loaded Circuit

Wed, Sep 30 · Four kettlebell-and-bodyweight stations rotated three times at forty seconds of work and fifteen seconds of station rest. One bell, mixed stimulus.

• 4 INTERVAL ROTATION
• 0:40 WORK
• 0:15 REST
• 3 ROUNDS

Burpee / Sit-Up AMRAP

Tue, Sep 29 · Eight-minute AMRAP alternating five burpees and ten sit-ups. Short window, conditioning bias — push the burpees, breathe through the sit-ups.

• 1 INTERVAL

Squat Jumps 30 / 30

Mon, Sep 28 · Ten rounds of thirty seconds of squat jumps with thirty seconds of rest. Explosive lower-body work — land soft, fire back up.

• 0:30 WORK
• 0:30 REST
• 10 ROUNDS

Hip Opener Flow

Sun, Sep 27 · Four hip-focused poses across two cycles. Deeper holds into the front and back of the hips.

• 4 INTERVAL ROTATION
• 1:00 MAX WORK
• 0:10 REST
• 2 ROUNDS

Lunges & Burpees 21-15-9

Sat, Sep 26 · Three rounds with descending reps: 21 reverse lunges and 21 burpees, then 15 of each, then 9 of each. Twelve-minute cap.

• 1 INTERVAL

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