TODAY'S
WORKOUT

Duration: 4-5 minutes

Instructions: Complete 2 rounds of all 4 moves. Move smoothly, rest briefly only as needed, and focus on opening the hips and shoulders for the faster stations ahead.

Format: Circuit.

Time Cap: 14 minutes.

Instructions: Work for 20 seconds, then rest 10 seconds as you move to the next station. Complete 4 rounds of all 7 exercises. Use crisp form, steady effort and light, quick transitions.

Format: EMOM.

Instructions: Start a new minute on the minute and alternate the 2 exercises for 4 minutes total. Rest for the remainder of each minute. Keep the reps clean and the landing or pressing position controlled.

Duration: 7 minutes.

Instructions: Breathe slowly and let your heart rate settle. Move gently through each stretch and give both sides even time where needed.

Do 2 rounds instead of 4 in the 14-minute circuit, then 4 reps instead of 8-10 in the finisher. Use bodyweight for the pressing station. Skip Squat Jump to Stick if impact feels too high.

Option 1: Complete 5 rounds instead of 4 in the main circuit.

Option 2: Use a slightly heavier weight for the swing or pressing stations if doing the KB/DB route.

Option 3: Double the time in the finisher to eight minutes work.

Builds cardiovascular fitness and full-body work capacity through squatting, hinging, pressing, pulling and fast trunk work. The short intervals keep the session lively and manageable, while the EMOM finish adds a final burst of power and control without dragging the workout out.