20h • General discussion
Workout of the week:
AT-HOME CHALLENGE OF THE WEEK
"Stand Your Ground"
30–40 Minute Indoor Workout
Equipment: None (optional exercise mat)
Warm-Up (5 Minutes)
Complete 2 rounds:
- 20 Arm Circles (forward & backward)
- 10 Air Squats
- 10 Walking Lunges (each leg)
- 20 High Knees
- 30-Second Hip Stretch
- 30-Second Shoulder Stretch
Main Workout
Complete 4 Rounds
1. Wall Sit – 60 seconds
2. Forearm Plank – 60 seconds
3. Slow Tempo Squats – 12 reps
(3 seconds down • 1 second pause • Stand up)
4. Push-Up Hold – 20 seconds
Hold halfway down, then complete...
5. Push-Ups – 10 reps
6. Leg Lift Hold – 30 seconds
Lie on your back with both legs 6–12 inches off the floor.
7. Slow Mountain Climbers – 20 reps
(10 each leg, controlled pace)
Rest: 60–90 seconds between rounds.
Finisher (5 Minutes)
Complete as many rounds as possible in 5 minutes:
- Wall Sit – 20 seconds
- Forearm Plank – 20 seconds
- Superman Hold – 20 seconds
- Rest – 20 seconds
Repeat until time expires.
Challenge Yourself:
✔ Complete every hold without breaking.
✔ If you have to stop, write down which hold made you break first.
Your goal next week: Hold each position longer or move through the workout with fewer breaks.
Weekly Reminder:
Strength isn't built only by moving. It's also built by staying.
Holding uncomfortable positions develops patience, discipline, and mental toughness. The same is true in life. Sometimes growth doesn't come from taking another step—it comes from refusing to quit where you already are.
Show up. Do the work. Lead well.
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Workout of the week:
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