Wednesday Workout

Full-Body Interval Workout Plan

Structure:

  • 60 seconds per move, performed sequentially without rest between exercises

  • 90 seconds of walking march for active recovery

  • Repeat the entire circuit 3 times

  • Optional: 1-minute "Love/Hate" finisher for 2 minutes (alternating between a move you love and one you dislike)

Workout Routine

Round Duration: Approximately 20-25 minutes, including rest and transitions

Warm-up (Optional, before starting the workout):

  • 3-5 minutes of light cardio (jogging, jumping jacks, arm circles)

Main Circuit

  1. Burpees — (High-intensity full-body cardio and strength)

  2. Mountain Climbers (Extended Reach) — Bring feet high toward elbows, engaging core and cardiovascular system

  3. Dolphin Push-Ups — Strengthens shoulders, core, and stretches the back

  4. Jump Lunges & Squat Walks — Forward jump lunges; walk back in squat form

  5. Plank to Bear Hold — Transition between forearm plank and quadruped bear position, hold for 30 seconds each

  6. Walk Out to Push-Up — From standing, walk hands out into plank, perform a push-up, walk back up

Post-Workout Finisher (Optional):

  • 1 minute of alternating favorite and least favorite exercises, e.g.,

    • 30 seconds of a movement you love

    • 30 seconds of a movement you dislike

    • Repeat for 2 minutes

Notes:

  • Maintain proper form throughout each movement.

  • Adjust the duration or repetitions based on your fitness level.

  • Hydrate adequately and cool down/stretch after completing the workout.