Nimbus Cascade

Main Workout

🧽 Soft Tissue Preparation 5'

Roll out glutes and hamstrings with a lacrosse ball (1 minute per side).

Foam roll quadriceps and calves (1 minute per side).

🔥 Activation

• {{exercise:bird-dog:Bird Dog}}

• {{exercise:glute-bridge:Glute Bridge}}

• {{exercise:0662:push-up}}

💪 Main Workout (FOR TIME 25')

• 15 {{exercise:1160:burpee}}

• 20 {{exercise:0514:jump squat}}

• 25 {{exercise:0630:mountain climber}}

• 30 {{exercise:bicycle-crunch:Bicycle Crunch}}

• 10 {{exercise:0279:decline push-up}}

⚡ Finisher (For Time)

• 50 {{exercise:jumping-jacks:Jumping Jacks}}

• 25 {{exercise:0872:reverse crunch}}

• 25 {{exercise:3699:shoulder tap}}

Complete as fast as possible:

🧘 Cool Down

• {{exercise:cat-cow-stretch:Cat-Cow Stretch}}

• {{exercise:1418:hug knees to chest}}

• {{exercise:1363:spine stretch}}

• {{exercise:1403:neck side stretch}}

Instructions

Perform the activation exercises to prepare your body for the main workout. For the Main Workout, complete 5 rounds of the listed exercises as quickly as possible, maintaining good form throughout. Rest as needed between rounds, but aim to keep your total time under 25 minutes. Finish with the Finisher, completing the exercises for time, and then cool down with stretching.

Tips

Focus on controlled movements, especially during burpees and jump squats, to maximize effectiveness and prevent injury.

Break down the mountain climbers and bicycle crunches into smaller sets if needed to maintain a consistent pace.

Engage your core throughout the entire workout to support your spine and improve overall stability.