TODAY'S
WORKOUT
Countdown Cardio
Tue, 10 November 2026
Approx 35 minutes
Cardiovascular fitness, bodyweight endurance and mobility
Bodyweight, plus mat if needed
Warm-Up — Countdown Primer
Duration: 7 minutes
Instructions: Complete 2 rounds. Build the heart rate gradually before starting the rep-based conditioning block.
Complex 1 — 50-40-30-20-10
Time cap: 15 minutes
Format: Bodyweight chipper
Instructions: Complete each exercise in order. Finish all of the prescribed reps before moving to the next station.
Complex 2 — Mobility Four
Time: 8 minutes
Format: Flow
Scheme: 45s work / 15s transition × 2 rounds
Beginner Level
Beginner Level
Complete: 40 jumping jacks 30 cross-body mountain climbers 20 reverse lunges 10 hand-release push-ups 5 burpees
Complete 1 round of Mobility Four.
Intermediate / Advanced Options
Option 1: Complete the standard workout twice, resting 2 minutes between rounds.
Option 2: Try to improve your finishing time when the workout returns.
Option 3: Complete a third round of Mobility Four.
Cool-Down — Countdown Complete
Duration: 5 minutes
Focus & Benefits
Builds cardiovascular fitness and bodyweight work capacity through a simple descending chipper. The second half changes pace completely and restores movement through the hips, spine and shoulders.
Pro Tip: Don’t attack the first 50 as though the workout finishes there. Smooth early reps make the burpees much less expensive.
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