Workout 10 · Strength under fatigue
Athletic Bodyweight Conditioning
Combine bodyweight strength, trunk stability and controlled conditioning while keeping technique consistent.
How to run it
Complete 4 rounds. Work for 35 seconds and transition for 25 seconds at each station. Rest 90 seconds between rounds.
Warm-up
- Fast march — 60 sec
- Lateral shuffle step — 30 sec
- Squat with reach — 8 reps
- Plank walkout — 4 reps
Main workout
Open each exercise for coaching notes and the demonstration video where available.
01Walk Walk Bodyweight Squat
35 sec
Move briskly but keep every landing and squat quiet.
Stationary squat or reduce work to 25 seconds.
02Bear Hold
35 sec
Use a strong hover; add slow shoulder taps only when the torso remains stable.
15–20 second hold, then rest.
03Reverse Lunge to Knee Drive
35 sec alternating
Own the balance at the top before starting the next repetition.
Reverse step without knee drive.
04Side Plank from Forearm
20 sec per side
Use a staggered stance if needed and keep the hips tall.
Forearm side plank from knees.
05Mountain Climber — Controlled
35 sec
Drive the knees without bouncing through the shoulders or low back.
Hands elevated on a sturdy surface.
06Lower Body Only Deadbug
6 per side
Use a controlled floor drill to reset trunk position between harder rounds.
Heel taps.
Finish
Cool down with 3–5 minutes of easy walking. Stop the conditioning set if speed begins to replace control.