⚡ LATERAL → LINEAR TRANSITION FLOW ⚡ 🧪 Six hurdles set in a line → lateral high knees between each hurdle → stick the outside leg → instant re-direction back the opposite way → repeat to start → stick → transition into forward hurdle runs → stick transition full 180 degree turn back to finish with a 10-yard sprint. Three rounds total. 🫡 🧬 Enhances change of direction • rhythm control • hip turn efficiency • proprioceptive awareness • elastic reactivity. 💬 Comment “BUILD” to take your trainin
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⚡ LATERAL → LINEAR TRANSITION FLOW ⚡ 🧪 Six hurdles set in a line …
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Can you go sub 2 for all 10 rounds? Every 3:00 for 30 minutes: 250m Row 10 Lateral Burpees over Rower 50 Double Unders Score = slowest time - 1:55 for me today. Few keys (I learned during this) to help you score better on this workout: 1) Pull hard and fast on the rower for your first 5-7 strokes. This got my pace down to 1:30/500m and then settled into and held my pace which was between 1:35 and 1:38/500m for the 250m distance. 2) Stay low on the burpees and find a breathing pattern here that w
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Can you go sub 2 for all 10 rounds? Every 3:00 for 30 minutes: 250m R…
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1. Side Lateral Movement Cone Touch Great for footwork, reaction time, and conditioning. Quick side steps low touches mimic real fight movement. 2. Incline Treadmill Run Set that incline to 10–15% and push steady. Builds serious leg endurance and fight-round stamina. 3. Treadmill Sprint Intervals 30–45 sec all-out sprints followed by 1 min recovery. Explosive power gas tank = knockout formula. 4. 100-Calorie Ski Erg Finisher Full-body burn. Targets shoulders, back, and core — perfect for staying
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20 MINUTE FULL BODY WORKOUT 💥 - 4 ROUNDS | 45 SECONDS EACH EXERCISE | 60-90 SECONDS REST BETWEEN ROUNDS • DB DEADLIFT - 45 sec • OFF SET RVS LUNGES - 45 sec • LATERAL RAISES - 45 sec • CURL TO LOW FLY - 45 sec • OVERHEAD MARCH - 45 sec Stacking days! Let’s go, consistency 💪🏾 - #fullbodyworkout #hiit #fitness #fitnessmotivation #gym #gymmotivation #exercise #workout #healthy | Jerred Beniquez
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Do 2 rounds of this core workout to hit 20 minutes total. One round equals 10 minutes.Here’s your breakdown: 1. Plank – 60 seconds to build core stability. 2. Leg lifts – 60 seconds to target your lower abs. 3. Toe touches – 60 seconds to hit your upper abs. 4. Mason twists – 60 seconds to train rotation and obliques. 5. Side plank – 60 seconds each side to train your lateral stability. 6. Supermans – 30 seconds to strengthen your lower back. 7. Hollow body hold – 60 seconds to stabilize your tr
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Do 2 rounds of this core workout to hit 20 minutes total. One round eq…
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Obliques 📐: Unlock Function Aesthetics ⬇️ Movement Blueprint: Circuit: 3 Rounds 1. Hip Supported Lateral Bends X 15 Per Side 2. Weighted Side Plank Dips X 20 Per Side 3. Lateral Single Leg Deadlifts X 10 Per Side Superset: 3 Sets 1. Half Kneeling Windmill X 12 Per Side 2. Oblique Pendulums. x 20 Total Why it matters: Functional: Obliques stabilize the spine, prevent back pain, and improve rotational strength for better performance. Aesthetic: Defined obliques sculpt a strong define mid section
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