Weekend Warrior Blitz

Date: March 1st, 2025 Duration: 50 minutes Focus: Full-body strength, agility, and recovery

Warm-Up (10 minutes)

1. Walkouts (1 min)

   Demo

   
   

2. Kettlebell Halos (1 min)

   Demo
   

3. Dynamic Inchworm to Spiderman Lunge (1 min)

   Demo
   

Main Workout: Strength & Stability Circuit (30 minutes)

3 rounds:

1. Kettlebell Goblet Squats (15 reps)

   Demo
   

2. Renegade Rows to Push-Up (10 total)

   Demo
   

3. Single-Leg Glute Bridge (12/side)

   Demo
   

4. Jump Squats (20 reps)

   Demo
   

Rest 60 seconds between rounds.

Optional Advanced Complex: The Titan Test (5 minutes)

1. Kettlebell Swing + Thruster (10 reps)

   Demo
   

2. Plyo Push-Ups (10 reps)

   Demo
   

Finisher: Core Crusher AMRAP (5 minutes)

As Many Rounds As Possible:

• 10 V-Ups

  Demo
  

• 15 Dead Bugs

  Demo
  

Cool-Down (5 minutes)

1. Thread the Needle (30 sec/side)

   Demo
   

2. Downward Dog (30 sec)

   Demo
   

3. Box Breathing (1 min)

   Demo
   

Pro Tip for All Workouts:

Hydrate with coconut water post-session – it’s rich in potassium to prevent cramps and has natural sugars for energy replenishment. Pair with 20g of protein within 30 minutes to maximize muscle repair.

Why These Workouts Work:

• Scalability: Modifications provided (e.g., step-back lunges, knee push-ups).

• Compound Focus: Multi-joint movements maximize calorie burn (400-600 kcal/session).

• Recovery Emphasis: Strategic cool-downs reduce DOMS (delayed onset muscle soreness).