Spinal Flow
Five poses across two cycles working the spine in flexion, extension, and rotation. Slow tempo throughout.
The Workout Briefing
Movements
- 01
Cat-Cow
45s; slow alternation between arch and round
- 02
Thread the Needle
30s per side per cycle; timer swaps automatically
- 03
Seated Spinal Twist
30s per side per cycle; timer swaps automatically
- 04
Cobra
45s held; press the chest forward
- 05
Child Pose
45s held — long exhales
Scaling
Lighter
drop split holds to 20s per side; skip cobra if it pinches the lower back
Deeper
45s per side; add a third cycle.
What Today's Timer Looks Like
5 poses × 2 cycles. Mix of 60s splits and 45s symmetric. 10s transition, 30s cycle break.
The Past Six Days
Jack / Climber Pyramid
Mon, Oct 12 · Up-and-down rep pyramid: 20-30-40-50-40-30-20 jumping jacks paired with the same scheme of mountain climbers. Twelve-minute cap.
- 1 INTERVAL
Total12:00
Burpee / Sit-Up Tabata
Sun, Oct 11 · Eight rounds at 20/10 alternating burpees and sit-ups. Push the burpees, breathe through the sit-ups.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
Ladder EMOM Push-Up
Sat, Oct 10 · Ten-minute ascending-then-descending push-up ladder. Minutes 1–5: ramp from five to nine reps. Minutes 6–10: ramp back down to five. Steady output, predictable rest.
- 10 INTERVALS
Total10:00
Core Isometrics
Fri, Oct 9 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Four-Station Loaded Circuit
Thu, Oct 8 · Four kettlebell-and-bodyweight stations rotated three times at sixty seconds of work. One bell, full-body — mix of loaded and unloaded movements.
- 4 INTERVAL ROTATION
- 1:00 WORK
- 0:20 REST
- 3 ROUNDS
Total18:00
Ten-Minute Triplet AMRAP
Wed, Oct 7 · Ten minutes, three movements, ten reps each. Cycle squat → push-up → sit-up and count rounds. Steady pace beats a fast start.
- 1 INTERVAL
Total10:00
Seconds Interval Timer
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