Session 21

Primer0:00–5:00

1 Round

Bike · Easy3:00

Ankle Circles10 ea dir

Wall Tibialis Raise15

Banded External Rotation15 ea

Strength5:00–18:00

Strong & Stable · 4 Rounds

DB Sumo Goblet Squat12 20#

Sumo Squat Hold0:20 20#

DB Biceps Curl12 10s

Curl Hold at 90°0:15 10s

Blended19:00–31:00

Unilateral · L then R · Until Time

DB Split Squat10 15s

S/L Calf Raise · 3s Down15 +8#

S/L Balance0:30

Endurance32:00–42:00

Circuit · Until Time

Cable Hip Adduction12 ea

DB Lateral Raise15 8s

DB Overhead Triceps Ext12 10#

Seated Calf Raise · DB on Knees20 20#

Finisher42:00–45:00

1:1 · 0:30 on / 0:30 off · 2 Rounds

Seated Ball Squeeze0:30

DB Hammer Curl0:30 8s

Core Buy-Out45:00–50:00

Until Time

Dead Bug8 ea

Side-Lying Adductor Raise12 ea

Bird Dog8 ea

Session 22

Primer0:00–5:00

1 Round

Bike · Easy3:00

Ankle Circles10 ea dir

Wall Tibialis Raise15

Heel Walk0:30

Strength5:00–18:00

Back-to-Back: Drop Set · 3 Rounds

S/L Calf Raise12 ea +10#

S/L Calf RaiseMax ea BW

DB Overhead Triceps Ext12 12#

DB Overhead Triceps ExtMax 8#

Blended19:00–31:00

360 · Ankle · Until Time

Wall Tibialis Raise15

Banded Ankle Eversion15 ea

Banded Ankle Inversion15 ea

Leg Press12 S20 load

Endurance32:00–42:00

Add-On Circuit · Add One Move Each Round

Cable Hip Adduction12 ea

+ DB Lateral Lunge · Short8 ea 10s

+ Cable Triceps Pushdown15

+ DB Biceps Curl12 10s

Repeat full round until time.

Finisher42:00–45:00

2:1 · 0:30 on / 0:15 off · 2 Rounds

Toe Walk0:30

Wall Sit0:30

Core Buy-Out45:00–50:00

Until Time

Pallof Press10 ea

Glute Bridge · Ball Squeeze15

Dead Bug8 ea

Session 23

Primer0:00–5:00

1 Round

Bike · Easy3:00

Ankle Circles10 ea dir

Wall Tibialis Raise15

Banded Pull-Apart15

Strength5:00–18:00

Tempo Couplet · 3 Rounds

DB Biceps Curl · Slow 3:1:18 10s

DB Biceps Curl · Standard8 10s

Cable Pushdown · Slow 3:1:110

Cable Pushdown · Standard10

Blended19:00–31:00

Superset · 3 Rounds Each

Lat Pulldown12 S20 load

DB Lateral Raise15 10s

Seated Cable Row12 S20 load

DB Triceps Kickback12 8s

Endurance32:00–42:00

Rep & Recover · Every 1:30 × 6

DB Sumo Goblet Squat10 20#

S/L Calf Raise10 ea +8#

Finisher42:00–45:00

3:2 · 0:30 on / 0:20 off · 3 Rounds

DB Hammer Curl0:30 8s

Core Buy-Out45:00–50:00

Until Time

Copenhagen Hold · Short Lever0:15 ea

Dead Bug10 ea

Bird Dog8 ea

Session 24

Primer0:00–5:00

1 Round

Bike · Easy3:00

Ankle Circles10 ea dir

Wall Tibialis Raise15

Side-Lying Adductor Raise10 ea

Strength5:00–18:00

Cluster Set · 4 Rounds

DB Sumo Goblet Squat6 25#

Rest 0:10 · Sumo Goblet SquatMax 25#

Cable Hip Adduction12 ea

Blended19:00–31:00

Unilateral · L then R · Until Time

DB Step-Up · Low Box8 15s

DB Lateral Lunge · Short8 10s

S/L Calf Raise12 +10#

Endurance32:00–42:00

Lower / Upper · Until Time

Leg Press15 S20 load

DB Biceps Curl12 12s

Cable Hip Adduction12 ea

DB Overhead Triceps Ext12 12#

Finisher42:00–45:00

1:2 · 0:20 on / 0:40 off · 3 Rounds

Wall Sit · Ball Squeeze0:20

Core Buy-Out45:00–50:00

Until Time

Copenhagen Hold · Short Lever0:15 ea

Pallof Press10 ea

Dead Bug10 ea

Session 25

Primer0:00–5:00

1 Round

Bike · Easy3:00

Ankle Circles10 ea dir

Wall Tibialis Raise15

Banded External Rotation15 ea

Strength5:00–18:00

Reverse Drop Set · 3 Rounds

DB Biceps Curl12 · 10 · 8 8s · 10s · 12s

DB Overhead Triceps Ext12 · 10 · 8 8# · 10# · 12#

Blended19:00–31:00

Take-Away Circuit · Drop the Last Move Each Round

DB Lateral Raise15 8s

Cable Face Pull15

Cable Triceps Pushdown15

DB Hammer Curl12 10s

Rounds 1–4, then repeat until time.

Endurance32:00–42:00

Chipper · 20 / 15 / 10

Seated Calf Raise · DB on Knees20 25#

Wall Tibialis Raise15

S/L Calf Raise10 ea +10#

Start again from the top until time.

Finisher42:00–45:00

4:1 · Back-to-Back

Wall Sit1:00

Seated Ball Squeeze1:00

Rest0:30

Core Buy-Out45:00–50:00

Until Time

Side Plank · On Knee0:20 ea

Glute Bridge · Ball Squeeze15

Bird Dog10 ea

Session 26

Primer0:00–5:00

1 Round

Bike · Easy3:00

Ankle Circles10 ea dir

Wall Tibialis Raise15

Bodyweight Box Squat10

Strength5:00–18:00

Load / Lift / Burn · Back-to-Back

Load · Leg Press2 × 8 S20 +20#

Lift · Leg Press2 × 12 S20 load

Burn · Leg Press1 × 20 S20 −20#

Every Set · Seated Cable Row12

Blended19:00–31:00

Construct · 4 Rounds

DB Biceps Curl8 10s

DB Hammer Curl8 10s

DB Curl to Press8 10s

Endurance32:00–42:00

360 · Hips · Until Time

DB Step-Up · Front8 ea 15s

Cable Hip Abduction · Side12 ea

Cable Hip Adduction · Inner12 ea

Cable Glute Kickback · Back12 ea

Finisher42:00–45:00

1:3 · 0:15 on / 0:45 off · 3 Rounds

Fast Calf Raise · Both Feet0:15

Core Buy-Out45:00–50:00

Until Time

Dead Bug10 ea

Side-Lying Adductor Raise15 ea

Pallof Press10 ea

Session 27

Primer0:00–5:00

1 Round

Bike · Easy3:00

Ankle Circles10 ea dir

Wall Tibialis Raise15

Heel Walk0:30

Strength5:00–18:00

Pyramid · 10 / 12 / 15 / 12 / 10

S/L Calf Raise10→15→10 ea +10#

Seated Calf Raise · DB on Knees10→15→10 25#

Blended19:00–31:00

Unilateral · L then R · Until Time

DB Split Squat10 20s

DB Lateral Lunge · Short8 12s

S/L Balance · Eyes Closed0:20

Endurance32:00–42:00

Anchor · Ball Squeeze Between Every Move

DB Biceps Curl12 12s

Anchor · Seated Ball Squeeze0:20

DB Overhead Triceps Ext12 12#

Anchor · Seated Ball Squeeze0:20

DB Lateral Raise12 10s

Repeat until time.

Finisher42:00–45:00

2:3 · Work & Active Recovery · 2 Rounds

Wall Tibialis Raise0:30

Heel-to-Toe Walk0:45

Core Buy-Out45:00–50:00

Until Time

Copenhagen Hold · Short Lever0:20 ea

Dead Bug10 ea

Bird Dog10 ea

Session 28

Primer0:00–5:00

1 Round

Bike · Easy3:00

Ankle Circles10 ea dir

Wall Tibialis Raise15

Banded Pull-Apart15

Strength5:00–18:00

Cluster Set · 3 Rounds

DB Biceps Curl8 15s

Rest 0:10 · Biceps CurlMax 15s

DB Overhead Triceps Ext8 15#

Rest 0:10 · Triceps ExtMax 15#

Blended19:00–31:00

Rep Ranges · Until Time

Lat Pulldown10–15 S20 +5#

DB Lateral Raise12–15 10s

Cable Triceps Pushdown12–15

Cable Face Pull15–20

Endurance32:00–42:00

Rep & Active Recovery · Every 2:00 × 5

DB Sumo Goblet Squat12 25#

Cable Hip Adduction10 ea

Remaining Time · S/L BalanceUntil 2:00

Finisher42:00–45:00

1:0 · No Rest · 3:00

Bike · Base1:00

Bike · Push1:00

Bike · Hard1:00

Core Buy-Out45:00–50:00

Until Time

Pallof Press12 ea

Glute Bridge · Ball Squeeze20

Side Plank · On Knee0:25 ea

Session 29

Primer0:00–5:00

1 Round

Bike · Easy3:00

Ankle Circles10 ea dir

Wall Tibialis Raise15

Side-Lying Adductor Raise10 ea

Strength5:00–18:00

DB Complex · Don't Put the DBs Down · 4 Rounds

DB RDL8 12s

DB Biceps Curl8 12s

DB Sumo Squat · DBs Between Legs8 12s

DB Curl to Press8 12s

Blended19:00–31:00

Superset · 4 Rounds

Leg Press12 S20 +20#

S/L Calf Raise12 ea +12#

Endurance32:00–42:00

Circuit · Until Time

Cable Hip Adduction15 ea

Copenhagen Hold · Short Lever0:20 ea

DB Triceps Kickback12 10s

DB Lateral Raise15 10s

Finisher42:00–45:00

3:1 · 0:45 on / 0:15 off

Wall Sit · Ball Squeeze0:45

DB Hammer Curl0:45 10s

Wall Sit · Ball Squeeze0:45

Core Buy-Out45:00–50:00

Until Time

Dead Bug12 ea

Bird Dog10 ea

Pallof Press12 ea

Session 30

Primer0:00–5:00

1 Round

Bike · Easy3:00

Ankle Circles10 ea dir

Wall Tibialis Raise15

S/L Calf Raise · BW10 ea

Strength5:00–18:00

Top Sets · Log Every Load

S/L Calf Raise3 × 12 ea +12#

DB Sumo Goblet Squat3 × 10 30#

DB Split Squat3 × 10 ea 20s

Blended19:00–31:00

Load / Lift / Burn

DB Biceps Curl8 · 12 · Max 15s · 10s · 8s

DB Overhead Triceps Ext8 · 12 · Max 15# · 10# · 8#

DB Lateral Raise10 · 15 · Max 12s · 8s · 5s

Endurance32:00–42:00

Circuit · Until Time

Cable Hip Adduction15 ea

Leg Press15 S20 load

Wall Tibialis Raise20

Cable Face Pull15

Finisher42:00–45:00

1:1 · 0:30 on / 0:30 off · 3 Rounds

Wall Sit · Ball Squeeze0:30

DB Hammer Curl0:30 10s

Core Buy-Out45:00–50:00

Until Time

Copenhagen Hold · Short Lever0:25 ea

Dead Bug12 ea

Glute Bridge · Ball Squeeze20