Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

READ CAREFULLY TODAY. Week 8 Progressive Overload: Increasing Distance by another 50m** so you're running a total of 200m. 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. *** I HAVE LEFT WEEK 5 UP IN CASE YOU WOULD LIKE TO REPEAT THAT CIRCUIT VS WEEK 8 updated circuit. I left both up to choose from. Week 8 is using the new timer feature) while week 5 uses old timing feature. You’ll enter in 20 minutes manually for the old feature while the new feature will count down from 4 minutes each round automatically. choose just one to follow/use. Week 5: This week we’re adding 50 meters to your run, which equals 0.093 miles on a treadmill (rounded up to 0.10 for simplicity). This distance increase will challenge both your cardiovascular and muscular endurance systems. You’ll need to either maintain your current pace with shorter rest periods, or run slightly faster to keep the same rest intervals as last week. **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! 💪🔥