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Friday Fuel: Strength & Stamina Surge.

Date: Friday, February 21, 2025 Duration: 45 minutes Focus: Full-body conditioning, strength, and enduranceEquipment: Kettlebell/dumbbell, bodyweight

Warm-Up (8 minutes) 

  1. Arm Circles (30 sec forward/backward)

  2. Leg Swings (30 sec/side – front/back and lateral)

  3. Bodyweight Squats (1 minute)

  4. Dynamic Inchworm (1 minute – walk hands out to plank, then back)

  5. High Knees (1 minute)

Main Workout: Full-Body Blitz (25 minutes)

Complete 3 rounds of each complex:

Complex 1: Upper Body & Core 

  1. Push-Ups (10-15 reps)Modification: Knees or incline push-ups 

  2. Renegade Rows (8/side) – Use kettlebell/dumbbellModification: Plank holds without rows 

  3. Russian Twists (20 total) – Hold a weight or bodyweight

Complex 2: Lower Body & Cardio 

  1. Goblet Squats (12-15 reps) – Hold kettlebell/dumbbell at chestModification: Bodyweight squats 

  2. Reverse Lunges (10/side) – Add weights for intensityModification: Step-back lunges 

  3. 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) 

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) 

  1. Child’s Pose (1 minute) 

  2. Hamstring Stretch (30 sec/side) 

  3. 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.

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