TODAY'S
WORKOUT

Duration: 8 minutes.

Instructions: Complete 2 rounds of all 4 moves. Rest only as needed between exercises. Keep the pace smooth and use each rep to prepare your hips, shoulders and trunk for the main work.

Format: AMRAP.

Time Cap: 12 minutes.

Instructions: Work through all 4 exercises in order for as many rounds as possible in 12 minutes. Rest only when needed. Move with control, keep your trunk braced, and choose the version of each station you can keep tidy throughout.

Cut the Main Block to 8 minutes and the Finisher to 4 minutes. Use incline push up instead of Push-ups and shorten each set by 2 reps per side where needed. Skip the optional tier and leave out Squat Jump to Stick if landings feel heavy.

Option 1: Keep both AMRAPs the same and aim to beat your first-round pace in the final 3 minutes.

Option 2: Extend the Main Block from 12 minutes to 14 minutes while keeping movement quality steady.

Option 3: In the optional tier, pause for 1 second at the bottom of each squat and lunge rep.

Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.

Format: Circuit.

Instructions: Complete 3 rounds of both exercises. Rest 20 seconds between exercises and 40 seconds between rounds. Stay balanced through each leg and land softly on every jump.

Format: AMRAP.

Instructions: Work through all 4 exercises in order for as many rounds as possible in 6 minutes. Rest only when needed. Keep each rep crisp, especially through your midline and shoulder position.

Duration: 5 minutes.

Instructions: Slow your breathing and ease out of the session with gentle stretches. Move calmly and give both sides even time where needed.

Builds trunk stability, shoulder control and lower-body balance through pushing, rowing, lunging and core work. The two timed blocks let you practise steady movement quality without rushing. It fits well as a lighter session that still keeps you switched on.