1d • General discussion
"The Sweat Session"
Father Figures At-Home Workout
40 Minutes Total
30 Minutes of Work + 10 Minutes of Recovery
Today's goal is simple: keep moving. No weights, no excuses—just bodyweight movements that will elevate your heart rate, build endurance, and leave you drenched in sweat.
🔥 Warm-Up (3 Minutes)
Complete 2 Rounds:
- 20 Jumping Jacks
- 10 Air Squats
- 10 Arm Circles (Forward/Backward)
- 20 High Knees
- 10 Walking Lunges
💪 Main Workout (27 Minutes)
3 Rounds – 9 Minutes Each
Work hard for the full 9 minutes before moving to the next round.
Round 1 – Cardio Builder
- 40 Jumping Jacks
- 15 Burpees
- 20 Walking Lunges (10 each leg)
- 30 Mountain Climbers (15 each leg)
Repeat until 9 minutes is complete.
Round 2 – Leg Burner
- 25 Squats
- 20 Reverse Lunges (10 each leg)
- 15 Jump Squats (or Air Squats)
- 15 Burpees
Repeat until 9 minutes is complete.
Round 3 – Empty the Tank
- 30 Jumping Jacks
- 20 Push-Ups
- 20 Walking Lunges (10 each leg)
- 10 Burpees
- 20 Sit-Ups
Repeat until the final 9 minutes expires.
🧘 Cool Down & Stretch (10 Minutes)
Hold each stretch for 45–60 seconds.
- Standing Hamstring Stretch
- Quad Stretch (Both Legs)
- Hip Flexor Lunge Stretch
- Figure-4 Glute Stretch
- Calf Stretch
- Child's Pose
- Cobra Stretch
- Cat-Cow Stretch
- Chest & Shoulder Stretch
- Deep Breathing (1 minute)
🎯 Challenge
Count how many total burpees you complete during the workout.
Can you reach 75+?
Remember: The goal isn't to be perfect—it's to keep moving when your body wants to stop.
Father Figures
Show Up. Do The Work. Lead Well.
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"The Sweat Session"
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