TODAY'S
WORKOUT

Duration: 8 minutes.

Instructions: Complete 2 rounds. Perform each exercise for 30 seconds and use 10 seconds to change position.

Format: Full-body circuit.

Duration: 18 minutes.

Instructions: Perform each station for 40 seconds, followed by 20 seconds of rest. Complete 3 rounds. Move with purpose, but keep your technique controlled throughout. For the squats, good mornings, push-ups and rows, use a controlled three-second lowering phase whenever possible..

Perform 30 seconds of work followed by 30 seconds of rest and complete 2-3 rounds. Use push-ups from the knees where needed and shorten the bear crawl distance. Aim to maintain an effort of around 5/10 without losing your movement quality.

Option 1: Tempo - Use a three-second lowering phase for the squats, push-ups, rows and single-leg good mornings.

Option 2: Pauses - Add a one-second pause at the bottom of each squat and push-up and at the top of each Doorframe row.

Option 3: Reduced rest - Perform 45 seconds of work and 15 seconds of rest while retaining the same three-round structure.

Format: Three-station interval circuit. Duration: 6 minutes.

Instructions: Perform each movement for 40 seconds, followed by 20 seconds to change position. Complete 2 rounds.

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: Descending ladder

Duration: 5 minutes. Instructions: Complete 10 reps of each exercise, then 8, 6, 4 and 2. Move steadily with clean technique and rest only when needed. Stop when five minutes expires, even if you have not completed the ladder.

Duration: 7 minutes.

Instructions: Hold each position gently and use slow nasal breathing.