Wed 16 Sept · Wednesday, 16 September 2026
Conditioning · Intervals
The workout of the day, free. 5 exercises, about 44 minutes, with a pair of dumbbells and a floor. Nothing to sign up to.
- 44minutes
- 5exercises
- 1/4Week · Building
- 1/3Block · Strength
Trains calveshamstringsquads
Want this session written around your goal, your kit and the time you actually have? That is the app, and the workout is free there too.
Warm-up 3 min
Do this first. A warm-up done carelessly is just time spent.
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Easy Pace 120s
Two minutes at a pace you could hold a conversation at. Nothing hard yet.
You should be able to talkNose breathing if you can
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Ankle Bounces 30s
Small, springy bounces off the balls of the feet. Wakes up the calves and achilles.
Stay light and quietKnees soft, not locked
The session 37 min
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1
Sprints
4 × 200m
Run at near-maximal effort for the prescribed distance, then walk or jog to recover.
Cover the distance at a pace you can hold to the end.
Tall postureDrive the armsExplode off the lineChase the finish, not the feeling
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2
A-Skips
4 × 40
A running drill: skip forward driving one knee up to hip height while the opposite arm swings, landing on the ball of your foot.
Move as fast as you can on the way up, then reset under control.
Tall posturePunch the knee upQuick ground contactAim for the landing, not the effort
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3
Burpees
4 × 40
From standing, drop to a plank, do a push-up, jump your feet back in, then jump up.
Move as fast as you can on the way up, then reset under control.
Chest to floorExplode upLand softChase the finish, not the feeling
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4
Mountain Climbers
4 × 40
In a plank, drive one knee toward your chest then switch legs, as if running in place.
Move as fast as you can on the way up, then reset under control.
Flat backQuick feetBrace the coreHold a straight line from shoulders to heels
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5
Broad Jump
4 × 40
From a quarter-squat, swing your arms and jump forward as far as you can, landing softly on both feet.
Move as fast as you can on the way up, then reset under control.
Load the hipsSwing the armsStick the landingAim for the landing, not the effort
Cool-down 4 min
The part that actually marks the session over.
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Wall Calf Stretch 30s each side
Hands on a wall, back leg straight, heel down, lean in.
Back heel stays downBack knee straight
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Seated Hamstring Reach 30s each side
One leg straight, hinge from the hips and reach toward the foot.
Back stays long, not roundedLead with the chest
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Standing Quad Stretch 30s each side
Heel toward your backside, knees together, hips pushed slightly forward.
Knees stay togetherSqueeze the glute on that side
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Slow Breathing 60s
Four seconds in through the nose, six seconds out. Brings the heart rate down and ends the session on purpose.
Out longer than inBreathe into the belly
This is one workout for everyone
It is written for somebody with dumbbells and a floor, at an intermediate level, and it is the same session for every person reading this page. That is the honest limit of a public page: it does not know your goal, your kit, your injuries, or how long you actually have today.
The app does. It writes the session around all of that, every day, and the workout is free there too.
Why this repeats
This is week 1 of 4 in a strength block, and three blocks make the cycle. Then it starts again, which is what a training block is supposed to do: you repeat the work and add load, rather than doing something different every day and progressing at nothing. How the programming is decided.
