TODAY'S
WORKOUT

Duration: 10 minutes.

Instructions: Complete 2 rounds at a smooth pace. Use these moves to raise your pulse, open the hips and shoulders, and rehearse stable squatting and landing.

Format: Ladder.

Time Cap: 9 minutes.

Instructions: Start at 3 reps per exercise, then add 3 reps each round for 9 minutes. Move through all 4 exercises before building the next round. Rest only as needed. Choose a load that leaves 2-3 clean reps in reserve and keep your trunk steady. For alternating exercises, switch the starting side each round.

Format: Circuit

Time Cap: 8 minutes.

Instructions: Work your way through the exercises doing 40s work / 20s transition × 2 rounds

Format: Intervals

Instructions: Work your way through the exercises doing 30s work / 15s rest × 8 intervals. 6 minutes total

Duration: 5 minutes.

Instructions: Breathe slowly and let your ribs, hips and shoulders relax as you move through each stretch.

Cut Main Block A to 6 minutes and complete 1 round of Main Block B. Use lighter loads or bodyweight where needed, and choose standard push-ups instead of push-up to side plank. Skip the finisher if trunk control starts to fade.

Option 1: Start Main Block A at 4 reps and add 4 each round.

Option 2: Extend Main Block B to 3 rounds.

Option 3: Use a slightly heavier load for the squat, row and press stations while maintaining control.

Builds core strength, full-body stability and conditioning through squatting, hinging, pressing, pulling and dynamic trunk work. The strength ladder develops control under load, while the faster circuit and core burst keep the session lively, athletic and varied.