Monday Workout

Structure:

• 3 rounds

• 30 seconds all-out effort, 15 seconds rest

• 60 seconds rest between rounds

Optional Finisher:

• Tabata: 20 sec on / 10 sec off, repeated 4x on your toughest move

🔥 Warm-up (Optional)

• 3–5 minutes marching/jogging in place

• Dynamic stretches (spinal rotations, hip circles, arm swings)

Main Circuit

1. Burpees with Jump — Full burpee ending with an explosive jump

2. Reverse Lunge to Knee Drive — Step back into a lunge, drive knee up, alternate legs

3. Push-up Jacks — Do a push-up while jumping feet in/out

4. Broad Jump + Shuffle Back — Jump forward as far as possible, shuffle back, repeat

5. Plank to Shoulder Reach — Hold plank, reach one arm forward at a time

6. Jumping Jacks / Star Jumps — Explosive full-body cardio

Burner (Choose Your Preference)

• Sprint in Place

• Jump Squats

• Wall Sit with Pulses