Date: Thursday, February 20, 2025 Duration: 40 minutes Focus: Strength, agility, and metabolic conditioning
Warm-Up (8 minutes)
Dynamic Hip Circles (30 sec/side)
Arm Swing to Squat (1 min) – Swing arms overhead as you squat
Bear Crawl → Crab Walk (1 min forward/backward)
Lateral Lunge to Reverse Lunge Flow (30 sec/side)
Complex 1: Upper Body Power – AMRAP – 10 minutes
1. Kettlebell Clean & Press (6/side) – Focus on explosive power
Renegade Rows (8/side) – Maintain tight core
3 rounds:
Alternating Reverse Lunges (12/side) – Hold KB/DB for intensity
Single-Arm Kettlebell Swing (15/side) – Power from hips
Bodyweight Skater Hops (20 total) – Lateral agility
Finisher: Let the dice roll! (5 minutes)
Roll a die (or use an app) 5 times:1/2: 10 Burpees
3/4: 15 KB Deadlifts
5/6: 20 Mountain Climbers Complete the rolled exercise immediately. Rest 15 sec between rolls.
Cool-Down (5 minutes)
Child’s Pose → Thread the Needle (1 min)
Standing Quad Stretch (30 sec/side)
Seated Forward Fold Pulse (1 min)
Workout Overview
Strength: Clean & press + renegade rows build upper body power.
Agility: Skater hops + lunges improve coordination and leg endurance.
Fun Factor: Dice roll finisher adds unpredictability to push limits.
Efficiency: Shorter complexes prevent monotony while maximizing effort.
Pro Tip: For post-workout recovery, blend frozen banana + spinach + protein powder for a nutrient-packed smoothie. The potassium reduces cramping, and greens aid inflammation!