Lunge / Push-Up Tabata
Eight rounds at 20/10 alternating reverse lunges and push-ups. Upper-and-lower pairing without any equipment.
The Workout Briefing
Movements
- 01
Reverse Lunge
Rounds 1, 3, 5, 7 — 20s work; alternate legs
- 02
Push-Up
Rounds 2, 4, 6, 8 — 20s work
- AltKnee Push-Up — same duration
Scaling
Easier
static lunge holds instead of stepping; knee push-ups
Harder
jumping lunges; clap push-ups.
What Today's Timer Looks Like
4 rounds × 2 × 20s / 10s, alternating reverse lunges and push-ups.
The Past Six Days
Death By Air Squats
Tue, Nov 3 · Every minute, do three more air squats than the last. Minute 1: three. Minute 2: six. Minute 10: thirty. The clock ends when you can no longer finish before the buzzer.
- 15 INTERVALS
Total15:00
Long Holds Isometrics
Mon, Nov 2 · 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
Total19:00
Slow Burn Circuit
Sun, Nov 1 · Four bodyweight stations rotated three times at forty-five seconds of work and fifteen seconds of station rest. Longer intervals reward steady pacing.
- 4 INTERVAL ROTATION
- 0:45 WORK
- 0:15 REST
- 3 ROUNDS
Total13:15
Twelve-Minute Triplet AMRAP
Sat, Oct 31 · Twelve-minute AMRAP rotating eight kettlebell swings, eight goblet squats, and eight push-ups. Three movements, one bell — count rounds.
- 1 INTERVAL
Total12:00
Squat Jump 40 / 20
Fri, Oct 30 · Eight rounds of forty seconds of squat jumps with twenty seconds of rest. Explosive lower-body work — full hip extension at the top.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:40
Morning Wake-Up Flow
Thu, Oct 29 · Five gentle poses across two cycles. Shorter holds, dynamic transitions — for opening the day, not deep stretching.
- 5 INTERVAL ROTATION
- 0:40 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total7:50
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