Summer Burn| Week 11 Day 4| Full Body Conditioning Floww

Week 11 Progressive Overload: repeating week 8 but aiming to do your circuit emom in 3 minutes instead of 4 minutes. And a little change up on circuit B for core exercises Week 8: Increasing Distance by another 50m** so you're running a total of 200m (.124 on a treadmill). Circuit is reduced from 5 total exercises to 4, to allow for the increased running time. The change in duration will CHALLENGE you, but you are ready to increase intensity. **Key adaptations this week:** - Enhanced aerobic capacity from the longer distance - Improved muscular endurance in your legs - Better pacing strategy as you manage the extended effort MAN!! Today is going to bring out some swear words in the best way! I am programming the 4 Minute EMOM 2 different ways. You get to choose which version to use (let me know which you like) I have some limitations with the new timing feature(videos can’t be longer than a minute) BUT, I haven't done too many 4 minute EMOMs! This means you will have 4 minutes of work instead of one 🥵 so buckle in! This workout will have a strength move followed by a power move or vice versa to take muscle stamina to the next level all the while working on improving cardiovascular health. What makes this format so BRUTAL (and effective) is how each 4-minute cycle pushes you through progressive fatigue, your muscles and lungs will be screaming by the time you finish your lateral hops, and then we immediately challenge your mental toughness with that 100m run/row. Your body literally has nowhere to hide in this workout! We're targeting explosive power, building functional strength, and creating that athletic engine that keeps burning calories long after you've finished. The best part? You only need to survive FIVE rounds. Twenty minutes to prove to yourself what you're made of. Twenty minutes to level up. Bring a towel. Bring your game face. And definitely bring those swear words - you're gonna need 'em! 💪🔥