Past Workouts

Jun 3, 2026

Core Endurance Flow

Everyday Athlete • EMOM • 20 seconds hollow body rock • 20 seconds arch rock • 20 seconds side plank hold (each side) • 20 seconds plank hold (front)

Jun 2, 2026

Core Capacity Builder

Everyday Athlete • EMOM • 12 Hanging Knee Raises • 15 Push-ups (scale to knees if necessary) • 20 Double Unders (scale to singles if needed)

Jun 1, 2026

Core Stability Circuit

Everyday Athlete • ForTime • 20 Russian twists (weighted or bodyweight) • 15 sit-ups • 30-second plank hold • 10 side planks (each side) • 10 bird dogs (each side)

May 31, 2026

Core Recovery and Mobility Focus

Everyday Athlete • rest •

May 30, 2026

Core Durability Recovery Flow

Everyday Athlete • AMRAP • 10 Dead Bugs • 10 Bird Dogs (5 each side) • 15 Glute Bridges • 30-second Plank Hold

May 29, 2026

Core Durability Challenge

Everyday Athlete • ForTime • 10-a-side Russian twists (with a light kettlebell) • 15 plank shoulder taps • 20 hollow rocks • 30 seconds flutter kicks • 1 minute plank hold

May 28, 2026

Core Endurance Mix

Everyday Athlete • AMRAP • 15 Russian kettlebell swings (moderate weight) • 10 push-ups (knee variations if needed) • 15 sit-ups • 20 walking lunges (10 each leg)

May 27, 2026

Core Control Conditioning

Everyday Athlete • AMRAP • 3 Toes-to-Bar • 5 Push-Ups • 10 Air Squats • 15 Russian Twists (weighted light)

May 26, 2026

Core Stability Intervals

Everyday Athlete • object • 25 sec Plank Hold • 25 sec Side Plank (each side) • 25 sec Hollow Body Hold • 25 sec Rest

May 25, 2026

Core Challenge Circuit

Everyday Athlete • EMOM • 10 Russian twists (with medicine ball) • 8 Plank to push-up positions • 10 V-ups • 12 Side plank hip dips (6 per side) • 30 seconds Hollow hold

May 24, 2026

Core Recovery Focus

Everyday Athlete • EMOM • Foam Rolling: Upper Back (2 minutes) • Foam Rolling: Lower Back (2 minutes) • Pelvic Tilts (3 sets of 10 reps) • Side-Lying Leg Lifts (2 sets of 15 reps each side) • Bird-Dogs (3 sets of 8 reps each side)

May 23, 2026

Core Durability Recovery Flow

Everyday Athlete • ForTime • 15 Alternating Side Plank (each side) • 20 Glute Bridges • 25 Russian Twists (with or without weight) • 30 seconds Dead Bug Hold

May 22, 2026

Core Stability Challenge

Everyday Athlete • ForTime • 500m Row • 20 Plank Shoulder Taps • 15 Dead Bugs (each side) • 10 Hollow Rocks • 20 Russian Twists (10 each side)

May 21, 2026

Core Endurance Circuit

Everyday Athlete • EMOM • 15 sit-ups • 10 glute bridges • 30-second hollow hold • 10 push-ups • 20 Russian twists (10 per side)

May 20, 2026

Gymnastic Conditioning Flow

Everyday Athlete • AMRAP • 10 hand-release push-ups • 15 walking lunges (10 each leg) • 20 sit-ups • 250m row or 200m run

May 19, 2026

Aerobic Interval Blast

Everyday Athlete • ForTime • 400m run • 15 kettlebell swings (moderate weight) • 20 double unders or 40 single unders

May 18, 2026

Classic Conditioning Circuit

Everyday Athlete • ForTime • 10 burpees • 20 kettlebell swings (moderate weight) • 15 box jumps (or step-ups) • 400m run

May 17, 2026

Rest Day Recovery Protocol

Everyday Athlete • AMRAP •

May 16, 2026

Classic Conditioning Recovery Flow

Everyday Athlete • AMRAP • 400m easy jog • 15 bodyweight squats • 30 seconds plank hold

May 15, 2026

Cindy Test Day

Everyday Athlete • object • Pull-ups • Push-ups • Air Squats