Inferno Blitz

Main Workout

🧽 Soft Tissue Preparation 5'

• assisted prone hamstring

Foam roll quadriceps (45 seconds per leg)

Foam roll glutes (45 seconds per side)

Foam roll upper back (60 seconds)

Lacrosse ball foot massage (30 seconds per foot)

🔥 Activation 5'

• ankle circles – 30 sec each direction

• bodyweight squatting row – 20 reps

💪 Main Workout 25'

• 100 {{exercise:1160:burpee}}

• 150 {{exercise:0514:jump squat}}

• 200 {{exercise:high-knees:High Knees}}

• 100 {{exercise:1473:backward jump}}

• 50 {{exercise:1472:forward jump}}

⚡ Finisher

• 20 {{exercise:high-knees:High Knees}}

• 15 {{exercise:0514:jump squat}}

• 10 {{exercise:0662:push-up}}

Complete 3 rounds:

🧘 Cool Down 5'

• cable kickback – 1 min

• standing archer – 1 min

Instructions

Start your timer when you begin the first burpee. You may break up the reps however you like – take rest as needed. Complete all reps of one exercise before moving to the next. Maintain form even when fatigued – quality over speed when compromised. Push hard but pace yourself – this is a marathon, not a sprint. Record your total time and aim to beat it next time.

Tips

Break movements into manageable sets (e.g., 10 {{exercise:1160:burpee}}x 10 rounds).

Keep a water bottle nearby but do not over-hydrate mid-workout.

Focus on breathing rhythm – exhale on exertion.

If you feel dizzy or nauseous, slow down immediately.

Mental strength is key – when your body says stop, your mind says one more rep.

Scale burpees to step-back if needed to maintain consistent pace.