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Tuesday Torch: Strength & Stability Circuit

Date: Tuesday, February 25, 2025

Duration: 45 minutes

Focus: Strength endurance, core stability, and cardiovascular conditioning

Equipment: Kettlebell/dumbbell, bodyweight 


Warm-Up (10 minutes) 


  1. Dynamic Inchworm to Spiderman Lunge (1 minute)

  2. Arm Swings + Torso Twists (30 sec forward/30 sec backward)

  3. Bodyweight Squat to Lateral Lunge Flow (1 minute)

  4. Plank Shoulder Taps (1 minute)

  5. High Knees (1 minute) 


Main Workout: Endurance Engine (25 minutes) 


4 rounds | 40 sec work / 20 sec rest 

  1. Kettlebell Front Rack Reverse Lunge (10/side) – Hold KB at chestModification: Bodyweight reverse lunges 

  2. Renegade Rows to Push-Up (8 total) – Use dumbbells or kettlebellsModification: Plank holds only 

  3. Single-Leg Glute Bridge (12/side) – Elevate shoulders on a couch cushion 

  4. Dumbbell Thruster (12 reps) – Combine squat + overhead pressModification: Bodyweight squats + arm raises 

  5. Side Plank Rotations (10/side) – Tap floor with free hand

Rest 60 seconds between rounds. 


Optional Advanced Adjustments and additions: (5 minutes)

Add:

  • Weighted Vest (if available) for all exercises

  • Plyo Lunges instead of reverse lunges

  • Single-Arm Thrusters (6/side)Complete 2 rounds back-to-back.


Finisher: Ladder to Burnout (5 minutes)

Start with 10 reps, decrease by 2 each round:

 

Jump Squats (or step-back squats)Example: 10 → 8 → 6 → 4 → 2 reps. Race the clock!

Cool-Down (5 minutes) 

  1. Child’s Pose → Thread the Needle (1 minute)

  2. Standing Quad Stretch (30 sec/side)

  3. Seated Forward Fold (1 minute)

  4. Box Breathing (1 minute – inhale 4s → hold 4s → exhale 6s)


Focus & Benefits

  • Strength Endurance: High-rep complexes build muscular stamina.

  • Core Stability: Side plank rotations and renegade rows target obliques and transverse abdominis.

  • Cardio Boost: Thruster + finisher spike heart rate for fat burn (400-500 kcal).

  • Functional Mobility: Lunges and thrusters improve real-world movement patterns.


Why It Works:

  • Balanced Programming: Avoids Monday’s power focus, emphasizing sustained effort.

  • Adaptability: Scalable via modifiers or advanced tier for all fitness levels.

  • Time-Efficient: Density training maximizes effort in short windows.


Pro Tip:

Hydrate Smart: Sip 4-6 oz of water with a pinch of Himalayan salt every 15 minutes during training. Post-workout, pair a banana with 20g protein (e.g., Greek yogurt) to replenish glycogen and reduce soreness.

Science Hack: Foam roll your glutes and hamstrings post-cool-down – studies show it improves recovery by 30% 

Need More? Add 5 minutes of jump rope intervals post-finisher for extra cardio! 🔥

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