Workouts

Build baseline strength in the first week with bodyweight squats, push-ups, and core exercises. Focus on controlled movement and proper form.

Start the first week of the circuit to boost cardiovascular fitness, coordination, and muscular endurance with a manageable intensity.

Develop core stability and balance in the first week with controlled, foundational bodyweight exercises.

Progress your foundational strength by increasing reps and sets while maintaining controlled movements and proper form.

Continue building strength and endurance with more challenging variations, emphasizing controlled tempo and core stability.

Maximize your strength progression with higher reps, advanced variations, and sustained focus on stability and movement quality.

Increase the intensity and duration of the movements to challenge stamina and improve recovery efficiency.

Focus on higher intensity and longer intervals, further improving endurance, coordination, and overall metabolic conditioning.

Push cardiovascular capacity and muscular endurance to peak levels for this 4-week cycle while maintaining proper form throughout.

Increase core engagement and hold times to enhance stability, posture, and body control.