Friday: Endurance Engine Ignition

Duration: 40 minutes Focus: Cardiovascular conditioning, muscular stamina

Warm-Up (8 minutes)

1. High Knees (1 min)

   Demo
   

2. Lateral Lunge to Reverse Lunge Flow (30 sec/side)

   Demo
   

3. Plank Shoulder Taps (1 min)

   Demo
   

Main Workout: Metabolic Mayhem (25 minutes)

3 rounds:

1. Kettlebell Front Rack March (20 steps)

   Demo
   

2. Dumbbell Thrusters (12 reps)

   Demo
   

3. Bodyweight Reverse Lunges (15/side)

   Demo
   

4. Side Plank Rotations (10/side)

   Demo
   

Rest 45 seconds between rounds.

Optional Advanced Complex: The Gauntlet (5 minutes)

1. Weighted Burpees (10 reps – hold KB/DB)

   Demo
   

2. Single-Leg Romanian Deadlift (8/side)

   Demo
   

Finisher: Ladder to Burnout (7 minutes)

Start at 15 reps, decrease by 3 each round:

• Kettlebell Swings

• Push-Ups

• Mountain Climbers

  
  

  Example: 15 → 12 → 9 → 6 → 3
  

Cool-Down (5 minutes)

1. Child’s Pose (1 min)

   Demo
   

2. Standing Quad Stretch (30 sec/side)

   Demo
   

3. Chest Opener Stretch (30 sec)

   Demo