250924

Short Mixed Build

WARMUP (5 minutes)

• Optional 5min Easy Row

• 10 bodyweight squats

• 10 arm swings

• 10 leg swings (each leg)

• 30 seconds easy movement prep

MAIN WORKOUT

• 10 sets of moderate aerobic effort:

  • Bike 8/6 Cals (male/female)

  • 6 Burpees

  • 30 Double Unders (or 60-90 singles)

  • 6 Burpees

  • Bike 8/6 Cals

  • Rest walk 1min between sets

COOLDOWN (5 minutes)

• 2 minutes easy walk

• Static stretching: shoulders, hips, ankles

• Deep breathing exercises

Log and Additional Details

Solid execution overall. Started with a tactical warmup, then increased intensity gradually—maintaining that sustainable, moderate-effort tempo throughout the op.

If the burpee's aggressive impact puts too much stress on your system, substitute with sprawls instead. Same training effect, lower wear on the chassis.