Hanging Isometrics

Two-Station Bodyweight Circuit

Mon, Nov 9 · Two bodyweight stations rotated three times at seventy-five seconds of work. Squat and push pattern, no equipment, six total intervals.

• 2 INTERVAL ROTATION
• 1:15 WORK
• 0:25 REST
• 3 ROUNDS

Push-Up Density AMRAP

Sun, Nov 8 · Four minutes of push-ups, count your reps. Single movement, short block — break sets early to keep moving.

• 1 INTERVAL

Burpee 30 / 15

Sat, Nov 7 · Ten rounds of thirty seconds of burpees with fifteen seconds of rest. Short rest — keep the pace conservative or pay for it in the back half.

• 0:30 WORK
• 0:15 REST
• 10 ROUNDS

Cool Down Flow

Fri, Nov 6 · Four poses, single cycle. A short post-workout flow — the hardest-worked tissues get the longest holds.

• 4 INTERVAL ROTATION
• 1:30 MAX WORK
• 0:10 REST
• 1 ROUND

Squats & Push-Ups 21-15-9

Thu, Nov 5 · Three rounds with descending reps: 21 squats and 21 push-ups, then 15 of each, then 9 of each. Ten-minute cap.

• 1 INTERVAL

Lunge / Push-Up Tabata

Wed, Nov 4 · Eight rounds at 20/10 alternating reverse lunges and push-ups. Upper-and-lower pairing without any equipment.

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