Focus: Legs + Core
How hard: 7/10 — legs steady burn, core tight. You should be breathing hard but able to hold form. If lower back arches, take easier option.
WARM-UP – 3 min
45s each: jog in place, bodyweight squats slow, hip circles, dead bug arms only (lie on back, reach arms overhead and back)
MAIN – 14 min
40s work / 20s rest, 5 moves x 2 rounds. 60s rest between rounds.
1. Tempo Squat (3-1-1)
How to: Feet shoulder-width. Lower 3 sec, pause 1 sec at bottom, stand 1 sec.
Cue: Knees over toes, chest tall, weight in heels.
Interval: 40s, ∼8-10 reps
Easier: Regular squat, half depth
Harder: Pause 3 sec at bottom
2. Reverse Lunge to Knee Drive
How to: Step back into lunge, then as you stand drive back knee up to hip height. Alternate sides.
Cue: Front knee stable, core braced, don’t let back knee slam.
Interval: 40s, 6-7 per leg
Easier: Reverse lunge only, no knee drive, hold wall
Harder: Add 2-sec hold on knee drive
3. Dead Bug
How to: On back, arms up, knees bent 90°. Lower right arm + left leg slowly toward floor, return, switch.
Cue: Press lower back into floor the whole time — if back lifts, don’t lower as far.
Interval: 40s, 8-10 total
Easier: Arms only or legs only
Harder: Straight legs
4. Glute Bridge March
How to: Glute bridge hips high, then lift right knee a few inches, lower, then left. Keep hips level.
Cue: Squeeze glutes, don’t let hips drop when you march.
Interval: 40s, 10-12 marches
Easier: Hold static bridge
Harder: Single-leg bridge 20s per side
5. Bicycle Crunch
How to: Hands behind head, elbow to opposite knee, extend other leg low. Slow and controlled.
Cue: Lower back stays down, lead with ribs, not neck pulling.
Interval: 40s, 12-16 reps
Easier: Keep feet on floor, crunch side to side
Harder: Slow 3-sec per side, full leg extension
COOL-DOWN – 3 min
30s each: child’s pose, figure-4 stretch per side, hamstring fold, lying twist per side + 3 deep breaths.
Tomorrow Thu: Pull & Posterior — back, glutes, hamstrings. Same time, same place.
