Strength. Conditioning. Full-body output.
This week’s Workout of the Week is built to challenge the entire body with a simple but effective format. Combining lower body work, upper body strength, and conditioning, this session is designed to keep intensity high while building muscular endurance.
Minimal setup. Maximum effort.
The Workout
5 Rounds
- 15 Squats
- 12 Push-Ups
- 10 Alternating Reverse Lunges (each leg)
- 15 Sit-Ups
- 8 Burpees
Rest 60–90 seconds between rounds.
How to Approach It
- Stay controlled through the early rounds
- Focus on movement quality before speed
- Keep rest periods consistent
- Push the pace in the final two rounds
Scaling Options
To reduce intensity:
- Knee or incline push-ups
- Step-back burpees
- Reduce reps by 20%
To increase difficulty:
- Add a weighted vest
- Increase burpees to 12 reps
- Reduce rest between rounds
Why It Works
- Trains the full body in one session
- Builds muscular endurance and conditioning
- Improves pacing under fatigue
- Requires little to no equipment
