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  • Friday | Warm-up F
    • 10/04/2026

    Friday | Warm-up F

    Warm-up F

    • 30s Leg Swings (R)

    • 30s Leg Swings (L)

    • 30s Sumo Squat Stretch

    • 30s High Knees

  • Week 7 | Workout 3 | Home Version
    • 10/04/2026

    Week 7 | Workout 3 | Home Version

    Chipper (13 mins time cap)
    Work from the top of the list to the bottom as fast as you can.

    • 50x Floor-to-Ceiling Reaches

    • 40x Jump Squats

    • 30x Sprawls

    • 20x Star Jumps

    • 10x Burpees

  • Week 7 | Workout 3 | Gym Version
    • 10/04/2026

    Week 7 | Workout 3 | Gym Version

    Chipper (13 mins time cap)
    Work from the top of the list to the bottom as fast as you can.

    • 50x Med Ball Thrusters

    • 40x KB Swings

    • 30x Med Ball Cleans

    • 20x Sprawls

    • 10x Burpees

  • Wednesday | Warm-up B
    • 08/04/2026

    Wednesday | Warm-up B

    Warm-up B

    • 30s Pogo Jumps

    • 30s Easy Broad Jumps

    • 30s Arm Circles

    • 30s Jumping Jacks

  • Week 7 | Workout 2 | Home Version
    • 08/04/2026

    Week 7 | Workout 2 | Home Version

    TABATA (12 mins)
    Perform 20 seconds of work followed by 10 seconds of rest. Rotate between A and B for 12 minutes.

    • A: Cushion Punches (Kneeling)

    • B: Squat Hold Shadow Boxing (Sprints)

    Scaling & Safety

    • General Regressions: Perform punches standing if kneeling is uncomfortable. Slow the pace to maintain form.

    • Pregnancy (Trimester 2 & 3): Stand with a wide, stable base for shadow boxing.

    • Postpartum: Focus on rhythmic breathing and avoid holding your breath during fast intervals.

  • Week 7 | Workout 2 | Gym Version
    • 08/04/2026

    Week 7 | Workout 2 | Gym Version

    TABATA (12 mins)
    Perform 20 seconds of work followed by 10 seconds of rest. Rotate between A and B for 12 minutes.

    • A: Knee Med Ball Slams

    • B: Alt DB Snatches

  • Monday | Warm-up A
    • 06/04/2026

    Monday | Warm-up A

    • 30s Jumping Jacks

    • 30s Butt Kicks

    • 30s Fast Air Squats

    • 30s Mountain Climbers (Slow)

  • Week 7 | Workout 1 | Home Version
    • 06/04/2026

    Week 7 | Workout 1 | Home Version

    AMRAP (13 mins)
    Complete as many rounds as possible in 13 minutes.

    • 10x Sprawl into Tuck Jumps

    • 10x Air Slams

    • 10x Jump Jacks

  • Week 7 | Workout 1 | Gym Version
    • 06/04/2026

    Week 7 | Workout 1 | Gym Version

    AMRAP (13 mins)
    Complete as many rounds as possible in 13 minutes.

    • 10x DB Thrusters

    • 10x Med Ball Slams

    • 10x Jump Jacks