Thursday: Full-Body Power Surge

Date: Thursday, February 27, 2025

Duration: 45 minutes

Focus: Strength endurance, explosive power, and core stability

Warm-Up (10 minutes)

1. Dynamic Hip Circles (30 sec/side)

   Demo
   

2. Bear Crawl → Crab Walk (1 min forward/backward)

   Demo

   
   

3. Kettlebell Deadlift to Upright Row (1 min)

   Demo
   

4. Jumping Jacks (1 min)

   Demo
   

Main Workout: Strength & Speed Blitz (25 minutes)

Complete 4 rounds:

1. Kettlebell Clean + Press (8/side)

   Demo
   

2. Dumbbell Renegade Rows (10 total)

   Demo
   

3. Bodyweight Skater Hops (20 total)

   Demo
   

4. Hollow Body Hold Pulses (30 sec)

   Demo
   

Rest 60 seconds between rounds.

Optional Advanced Complex: The Crucible (5 minutes)

1. Single-Arm Kettlebell Swing + Thruster (10/side)

   Demo 1 + Demo 2
   

2. Plyo Lunges (15 total)

   Demo
   

Finisher: EMOM Inferno (5 minutes)

Every Minute on the Minute:

• Min 1: 15 Kettlebell Swings

  Demo
  

• Min 2: 20 Mountain Climbers

  Demo
  

• Min 3: 10 Burpees

  Demo
  

• Min 4: 15 Russian Twists

  Demo
  

• Min 5: REST
  

Cool-Down (5 minutes)

1. Figure-4 Stretch (30 sec/side)

   Demo
   

2. Seated Forward Fold (1 min)

   Demo
   

3. Box Breathing (1 min)

   Demo