TODAY'S
WORKOUT

Duration: 9 minutes.

Instructions: Complete 2 rounds of the 6 exercises below at a smooth pace.

Format: Circuit.

Time Cap: 15 minutes.

Instructions: Move through all 6 exercises for 20 seconds work and 10 seconds rest per station. Complete 5 rounds. Rest only during each 10 second break. Keep loads light to moderate and aim for continuous, controlled movement rather than chasing reps.

Cut the main block to 3 rounds and the finisher to 6 intervals. Use lighter loads or bodyweight where needed, and keep the skater hops small and controlled. Skip the clean pull if timing or technique starts to fade.

Option 1: Take the main block to 6 rounds if every station stays sharp.

Option 2: In the finisher, hold the top position briefly on each Kettlebell sit-up rep.

Format: Tabata.

Instructions: Alternate across the 3 exercises over 12 total intervals of 20 seconds work and 10 seconds rest. Keep the switches quick and the trunk braced on every rep.

Duration: 6 minutes.

Instructions: Slow your breathing and ease the pace down with steady holds.

Builds cardiovascular fitness, hip and shoulder mobility and full-body movement control without excessive fatigue. The main circuit alternates athletic conditioning with controlled strength and trunk work, while the short core finish reinforces stability and coordination.