Day 20 · Week 3 · Personal Responsibility™
saturday — Full Body HIIT
Phase 1 — Build the rep. Focus on form, full ROM, and showing up. Loads are conservative.
Full Body HIIT — Home
20 min
Warm-up
- • 3 min: jacks, high knees, world's greatest stretch
Main Session
Circuit (40s work / 20s rest × 4 rounds)
4 rounds sets · 40/20
Demo coming soon
A demo video or photo for Circuit (40s work / 20s rest × 4 rounds) will appear here once installed.
CueMove with intent. Hold form before speed.
Min standard: Complete 2 rounds — done.
Burpee
Demo coming soon
A demo video or photo for Burpee will appear here once installed.
CueStep back to plank if needed.
Beginner
Squat thrust, no jump Jump Squat
Demo coming soon
A demo video or photo for Jump Squat will appear here once installed.
CueLand soft, sink into next rep.
Beginner
Bodyweight squat Push-Up
Demo coming soon
A demo video or photo for Push-Up will appear here once installed.
CueBody line.
Beginner
Incline Mountain Climber
Demo coming soon
A demo video or photo for Mountain Climber will appear here once installed.
CueHips low, drive knees.
Plank Shoulder Tap
Demo coming soon
A demo video or photo for Plank Shoulder Tap will appear here once installed.
CueNo hip sway.
Cool Down
- • 3 min walk
- • Box breathing 2 min
- • Hamstring + hip flexor stretch
Minimum Standard
2 rounds of the circuit. Done.
Daily Reflection →
Every completed workout is evidence.