💪🏼 DAY 9 WORKOUT
Day 9 reminds you that conditioning isn’t built in the big moments — it’s built in the daily decision to show up when nobody is watching. This is where No Quit becomes who you ARE.
1️⃣ WARM-UP (5 minutes)
40 sec work / 20 sec transition:
- Light jog or fast march
- Lateral step-outs
- Hip openers (slow + controlled)
- Arm circles + cross-body swings
- Plank walkouts (3 reps)
Purpose: Raise HR, warm ankles/hips, prep nervous system for movement.
2️⃣ MAIN CARDIO SESSION (22–30 minutes)
Three options depending on fitness level.
All share one theme: NO QUIT, controlled intensity, clean movement.
🔥 OPTION A: BEGINNER — STEADY + EASY INTERVALS (20–25 minutes)
Best for deconditioned, joint-sensitive, or heavier guys.
Block 1 — Steady Pace (8 minutes)
- Brisk walk OR march in place
- Goal: Light sweat, steady breathing
Block 2 — Gentle Intervals (10 minutes)
10 rounds:
- 30 sec faster march OR light jog
- 30 sec easy pace
Block 3 — Light Mobility (2–3 minutes)
- Side-to-side step
- Shoulder rolls
- Deep breathing
Effort Goal: 5–6/10 — sustainable, controlled.
🔥 OPTION B: INTERMEDIATE — ENDURANCE + TEMPO WAVES (25–35 minutes)
Block 1 — Warm Cardio (5 minutes)
Jog or brisk walk.
Block 2 — Tempo Waves (15 minutes)
Repeat 3 rounds:
- 1 min moderate pace
- 1 min strong pace
- 1 min recovery pace(3 minutes per round)
Block 3 — Athletic Burst Finisher (5–10 minutes)
30 sec on / 15 sec off:
- High knees
- Butt kicks
- Lateral shuffles
- SkatersRepeat the cycle 2–3 times.
Effort Goal: 6–8/10 — sweaty but controlled.
🔥 OPTION C: ADVANCED — SPEED ENDURANCE + POWER (30–40 minutes)
Block 1 — Gradual Ramp (5 minutes)
Jog → tempo → power strides
Block 2 — Speed Endurance Intervals (20 minutes)
4 rounds:
- 90 sec hard effort (not sprinting, but challenging)
- 60 sec moderate
- 60 sec walk recovery
Block 3 — Explosive Finisher (5 minutes)
5 rounds:
- 20 sec sprint or max high knees
- 40 sec walk
Effort Goal: 8–9/10 — strong but never sloppy.
3️⃣ OPTIONAL BONUS DRILL (3–5 minutes)
Do this if guys want extra burn:
Shadowboxing Conditioning
- 40 sec punches
- 20 sec rest
- Repeat 4–5 rounds.
Or:
Agility Quick Feet
- 20 sec quick steps
- 10 sec rest
- Repeat 5–6 rounds.
4️⃣ COOL DOWN (3–5 minutes)
- Deep breathing — 30 sec
- Standing quad stretch — 30 sec/side
- Hamstring reach — 45 sec
- Hip flexor stretch — 30 sec/side
- Thoracic twist — 30 sec/side
💥 MODIFICATIONS FOR LIMITATIONS
KNEE PAIN
- March instead of jog
- Lateral step-outs instead of shuffles
- Skaters → side taps
- Sprints → brisk walk
LOW BACK ISSUES
- Stay tall while running/marching
- Smaller stride length
- No twisting or explosive skaters
SHOULDER LIMITATIONS
- Shadowboxing slow, hands low
- Avoid overhead motion
OBESITY / NEW TO FITNESS
- Use Beginner track fully
- Shorten intervals to 20/40
- Keep breathing calm, steady
WHEELCHAIR USER VERSION (15–20 minutes)
Intervals:
- 45 sec hand cycle or fast pushes
- 30 sec restRepeat 10 rounds.
Then:
- Punch flurries — 30 sec
- Torso twists — 20
- Lat stretches — 30 sec
4
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💪🏼 DAY 9 WORKOUT
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21 days to Rebuild. Refocus. Rise. Physically, Mentally, Spiritually.
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