💪🏼 DAY 12 WORKOUT
Day 12 is where conditioning meets character. Most men coast through cardio days — but not you. You showed up with intent, focus, and purpose. This is how we lead our families. This is how we grow. No quit.
1️⃣ WARM-UP (5 minutes)
40 sec work / 20 sec transition:
- Light jog OR fast march
- Lateral step-outs
- Arm circles + shoulder rolls
- Hip openers (inside/outside)
- Slow skaters (no hop)
Purpose: Gradually increase HR, lubricate joints, prep for athletic work.
2️⃣ MAIN CARDIO SESSION (22–30 minutes)
Three level options — all follow an “athletic interval” structure.
🔥 OPTION A: BEGINNER — LOW IMPACT ATHLETICS (20–25 minutes)
4 rounds • 4 minutes each, 1 minute rest between rounds.
Minute 1:
Fast marching OR light jog-in-place
Minute 2:
Side step-outs (quick feet but no hop)
Minute 3:
Standing punches (shadowboxing light intensity)
Minute 4:
Forward/backward steps (small range)
Effort Goal: 5–6/10.
Key Coaching: Keep the body moving — motion over intensity.
🔥 OPTION B: INTERMEDIATE — ATHLETE TEMPO INTERVALS (25–35 minutes)
5 rounds • 4 minutes each, 45–60 sec rest.
Minute 1:
Jog in place OR moderate high knees
Minute 2:
Lateral shuffles (controlled, stay low)
Minute 3:
Shadowboxing with combos
(1–2 punches → slip → 1–2 punches)
Minute 4:
Skaters (light hop)
Effort Goal: 6–8/10.
Key Coaching: Smooth transitions, clean movement.
🔥 OPTION C: ADVANCED — SPEED + POWER CONDITIONING (30–40 minutes)
5 rounds • 4 minutes each, 30–45 sec rest.
Minute 1:
High knees (strong, rhythmic)
Minute 2:
Lateral shuffle → explosive 2-second burst → shuffle
(Continuous)
Minute 3:
Shadowboxing with speed + slips + rolls
(High tempo)
Minute 4:
Power skaters (jump + stick the landing)
Effort Goal: 7–9/10.
Key Coaching: Look like an athlete, not chaos.
Control first. Power second.
3️⃣ OPTIONAL FINISHER (3 minutes)
Choose one:
A. “Quick Feet Challenge”
- 20 sec fast feet
- 10 sec restRepeat 6 rounds
B. “Fighter’s Flurry”
- 30 sec punching
- 15 sec restRepeat 4 rounds
4️⃣ COOL DOWN (3–5 minutes)
- Deep breathing (slow inhale/exhale for 3 rounds)
- Quad stretch — 30 sec/side
- Hamstring reach — 45 sec
- Hip flexor stretch — 30 sec/side
- Shoulder stretch — 30 sec/side
💥 MODIFICATIONS FOR PHYSICAL LIMITATIONS
KNEE ISSUES
- March instead of jog
- Step-outs → no hop
- Skaters → side taps
- Lateral shuffles → small steps
LOW BACK ISSUES
- Keep torso tall while jogging
- Avoid twisting fast in shadowboxing
- Reduce stride length
SHOULDER ISSUES
- Punch low, keep arms below shoulder height
- Reduce speed of shadowboxing
- Remove overhead movements
NEW TO FITNESS
- Stay in Beginner track
- Shorten intervals to 30 on / 30 off
- Focus on breathing control
WHEELCHAIR VERSION (15–20 minutes)
4 rounds • 3 minutes each:
Minute 1:
Fast hand pushes OR arm cycle
Minute 2:
Punch flurries
Minute 3:
Torso twists + side bends (slow, controlled)
Finisher:
- 45 sec punching
- 45 sec deep breathing
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💪🏼 DAY 12 WORKOUT
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21 days to Rebuild. Refocus. Rise. Physically, Mentally, Spiritually.
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