TODAY'S
WORKOUT

Duration: 10 minutes.

Scheme: 2 rounds of 4 moves, smooth continuous reps with brief transitions.

Instructions: Move through two easy rounds in order. Keep transitions short, breathe steadily, and make each rep a rehearsal for the positions you want later.

Approx. 19 minutes.

Format: Straight sets

Instructions: 3 rounds of 5 exercises. Complete the exercises in a controlled manor with rest as needed between rounds.

Do 2 rounds instead of 3 in the main, and 2 rounds instead of 3 in the finisher (Trunk Tune-up). Reduce the load or use bodyweight for the split squat and deadlift, and elevate push-ups if needed. Skip the challenge first.

Option 1: Add a fourth round to the main section.

Option 2: Make the finisher (Trunk Tune-up) 4 rounds instead of 3.

Option 3: Use a slightly heavier load on deadlifts only if your shape stays tidy.

Time: 3 minutes.

Format: Circuit

Scheme: 3 rounds of 20s work / 10s rest.

Instructions: Work 20 seconds on the first move, rest 10 seconds, then 20 seconds on the second move, rest 10 seconds. Repeat for three rounds. Keep the pace measured and the body shapes sharp.

Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.

Duration: 4 minutes.

Format: Quality AMRAP

Duration: 5 minutes.

Scheme: Accumulate the full holds with calm breathing.

Instructions: Settle the breathing and let the stretches unfold gently. Ease into each hold and use slow exhales to relax the shoulders, hips and back.