Friday Full-Body Firestorm

Date: Friday, March 7, 2025 Duration: 45 minutes Focus: Strength endurance, power development, metabolic conditioning

Warm-Up (10 minutes)

1. Arm Circles (30 sec forward/30 sec backward)

   
   

   Demo

2. Bodyweight Squats (1 minute)

   
   

   Demo

3. High Knees (1 minute)

   
   

   Demo

4. Leg Swings (30 sec/side)

   
   

   Demo

5. Bear Crawl (1 minute)

   
   

   Demo

Main Workout: Strength & Power Complexes (25 minutes)

Complex 1: Kettlebell Strength

1. Kettlebell Front Rack Reverse Lunge (10/side)

   
   

   Demo

2. Dumbbell Thrusters (12 reps)

   
   

   Demo

Complex 2: Power Circuit

1. Single-Arm Kettlebell Swing (15/side)

   
   

   Demo

2. Plyo Lunges (12 total)

   
   

   Demo

Repeat Complexes 1 & 2 for 3 rounds. Rest 60 sec between rounds.

Optional Advanced Tier: The Overload (8 minutes)

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

   
   

   Demo

2. Double Kettlebell Front Squat (8 reps)

   
   

   Combine two kettlebells for heavy load

Finisher: EMOM Inferno (10 minutes)

Every Minute on the Minute:

• Odd: 15 Kettlebell Swings

  
  

  Demo

• Even: 10 Burpees

  
  

  Demo

Cool-Down (7 minutes)

1. Child’s Pose (1 minute)

   
   

   Demo

2. Standing Quad Stretch (30 sec/side)

   
   

   Demo

3. Seated Forward Fold (1 minute)

   
   

   Demo

4. Box Breathing (2 minutes)

   
   

   Demo

Focus & Benefits

• Strength Endurance: Front rack lunges and thrusters build leg/core stamina.

• Power Development: Plyo lunges and swings enhance explosive strength.

• Metabolic Burn: EMOM finisher torches 400-500kcal via compound movements.

Pro Tip: Post-workout, blend 1 scoop whey protein + ½ cup frozen blueberries + almond milk. Blueberries’ antioxidants reduce exercise-induced oxidative stress by 20% (Source).

Why This Works:

• Functional Focus: Combines loaded carries (front rack) with explosive movements.

• Scalability: Adjust weights or substitute burpees with step-back squats.

• Time Efficiency: Structured to maximize effort in under 45 minutes.

Crush your Friday!