Date: Saturday, February 22, 2025
Duration: 25 minutes (35 minutes with advanced complex included).
Warm-Up (4 minutes)
Jumping Jacks (45 seconds)
Bodyweight Squats (12 reps)
Arm Circles (15 seconds forward/15 seconds backwards)
High Knees (30 seconds)
Dynamic Side Lunges (10 reps per side)
Main Workout (18 minutes | HIIT Circuit)
Complete 3 rounds of the circuit below, resting 20 seconds
between exercises and 60 seconds between rounds.
Kettlebell Goblet Squat (12 reps | Substitute: Bodyweight Squat Hold + Pulse)
Dumbbell Renegade Row (10 reps per side | Substitute: Plank Shoulder Taps)
Burpee to Push-Up (10 reps | Modify: Step-back Burpee)
Lateral Lunge to Curtsy Lunge (8 reps per side2)
Mountain Climber Twists (20 reps total)
Optional Advanced Complex
After the main circuit, advanced athletes can choose to perform 5 sets of:
Kettlebell Swing + Thruster (10 reps)
Rest 45 seconds between sets.
Finisher: Ab Annihilation - (5 minutes)
EMOM (Every Minute on the Minute)
Minute 1: 15 Sliding Ab Tucks
Minute 2: 20 Russian Twists (bodyweight or using weight)
Minute 3: 15 Reverse Crunches
Minute 4: 30-second Hollow Body Hold
Minute 5: MAX Reps Bicycle Crunches
Scale down reps if needed, but maintain intensity.
Cool-Down (4 minutes)
Child’s Pose (1 minute)
Seated Forward Fold (30 seconds)
Figure-4 Stretch (30 seconds per side)
Overhead Triceps Stretch (30 seconds per arm)
Pro Tip: Pair this workout with a high-protein meal within 90 minutes post-exercise to maximize fat loss and muscle recovery. Aim for 30g of protein (e.g., 1 scoop whey + 1 cup Greek yoghurt)