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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

 

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