Wed 23 Sept · Wednesday, 23 September 2026
Conditioning · Intervals
The workout of the day, free. 5 exercises, about 46 minutes, with a pair of dumbbells and a floor. Nothing to sign up to.
- 46minutes
- 5exercises
- 2/4Week · Building
- 1/3Block · Strength
Trains calvescoregluteshamstringsobliquesquads
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 4 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
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Bodyweight Squat 45s
Slow and full depth, hands out in front for balance. Let the hips open up before you add any load.
Knees track over the toesChest stays up at the bottom
The session 38 min
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1
Burpees
4 × 45
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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2
Dumbbell Jump Squat
4 × 45
Holding light dumbbells, squat then explode upward into a jump, landing softly and absorbing into the next rep.
Move as fast as you can on the way up, then reset under control.
Explode upSoft landingLight weightAim for the landing, not the effort
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3
Sprints
4 × 250m
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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4
Side Plank
4 × 45s
Lie on your side and prop up on your forearm, lifting your hips so your body forms a straight line. Hold.
Hold steady for the whole set.
Stack the hipsDon't let hips sagBrace the sideHold a straight line from shoulders to heels
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5
A-Skips
4 × 45
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
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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Cobra Stretch 30s
Face down, press the chest up and leave the hips on the floor.
Hips stay downStop before the low back pinches
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Figure-Four Stretch 30s each side
On your back, ankle across the opposite knee, pull that thigh toward you.
Head stays on the floorBreathe out as you pull
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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 2 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.
