Date: Friday, February 21, 2025
Duration: 45 minutes
Focus: Full-body conditioning, strength, and enduranceEquipment: Kettlebell/dumbbell, bodyweight
Warm-Up (8 minutes)
Arm Circles (30 sec forward/backward)
Leg Swings (30 sec/side – front/back and lateral)
Bodyweight Squats (1 minute)
Dynamic Inchworm (1 minute – walk hands out to plank, then back)
High Knees (1 minute)
Main Workout: Full-Body Blitz (25 minutes)
Complete 3 rounds of each complex:
Complex 1: Upper Body & Core
Push-Ups (10-15 reps)Modification: Knees or incline push-ups
Renegade Rows (8/side) – Use kettlebell/dumbbellModification: Plank holds without rows
Russian Twists (20 total) – Hold a weight or bodyweight
Complex 2: Lower Body & Cardio
Goblet Squats (12-15 reps) – Hold kettlebell/dumbbell at chestModification: Bodyweight squats
Reverse Lunges (10/side) – Add weights for intensityModification: Step-back lunges
Mountain Climbers (30 seconds)
Rest 60 seconds between complexes.
Optional Level Up Challenge (5 minutes)
Advanced athletes add this before the finisher:
Weighted Burpees (5 reps – hold a kettlebell/dumbbell during jumps)
Jump Lunges (10 total)
Single-Arm Kettlebell Snatch (6/side)
Complete 2 rounds with minimal rest. Core & Carry Chaos (7 minutes)
Part 1: Medicine Ball Pass Sit-Ups (3 minutes)
Lie on your back, hold a medicine ball (or heavy book/bag) overhead.
Perform a sit-up, throw the ball straight up, catch it, lower back down.
AMRAP in 3 minutes: Max reps without dropping the ball.
Part 2: Farmer’s Carry Ladder (4 minutes)
Grab heavy kettlebells/dumbbells (or filled water jugs).
Walk 10 steps forward, 10 steps backward.
Challenge: Add 5 steps each round until time expires.
Modification: Use lighter weights and shorten steps.
Cool-Down (5 minutes)
Child’s Pose (1 minute)
Hamstring Stretch (30 sec/side)
Chest Opener (30 sec – clasp hands behind back)
Pro Tip: Refuel & Recover SmartlyFuel within 30 minutes post-workout with a 1:3 protein-to-carb ratio (e.g., 20g protein + 60g carbs) to maximize muscle repair and glycogen replenishment. Pair a protein shake or Greek yoghurt with a banana or sweet potato for optimal recovery.