Forge Loop

Main Workout

🧽 Soft Tissue Preparation 5'

• Tennis ball / self-massage glutes & TFL — 45 sec each side

• Tennis ball / self-massage quadriceps — 45 sec each leg

• Tennis ball / self-massage lats — 30 sec each side

• Thoracic spine extensions over foam roller — 8–10 reps

• Tennis ball / self-massage calves — 30 sec each leg

🔥 Activation

• {{exercise:glute-bridge:Glute Bridge}} - 10 reps

• {{exercise:cat-cow-stretch:Cat-Cow Stretch}} - 8 reps

• {{exercise:bird-dog:Bird Dog}} - 8 reps per side

• {{exercise:jumping-jacks:Jumping Jacks}} - 30 seconds

💪 Main Workout (CIRCUIT 20')

Complete 4 rounds of the following circuit, with 30 seconds rest between exercises and 90 seconds rest between rounds.

• {{exercise:1160:burpee}} - 10 reps

• {{exercise:0662:push-up}} - 12 reps

• {{exercise:0514:jump squat}} - 15 reps

• {{exercise:1460:walking lunge}} - 10 reps per leg

• {{exercise:0497:inverted row v. 2}} - 10 reps

• {{exercise:0630:mountain climber}} - 40 seconds

⚡ Finisher (10 minutes)

• Set a 10-minute clock. Complete as many clean rounds as possible without sacrificing technique.

• 30 seconds {{exercise:high-knees:High Knees}}

• 10 reps {{exercise:0514:jump squat}}

• 12 reps {{exercise:0662:push-up}}

• 30 seconds {{exercise:0001:3/4 sit-up}}

🧘 Cool Down

• {{exercise:1511:hamstring stretch}} - 30 seconds per leg

• {{exercise:1405:back pec stretch}} - 30 seconds per side

• {{exercise:0817:triceps stretch}} - 30 seconds per arm

• {{exercise:1362:sphinx}} - 45 seconds

Instructions

Perform the exercises in each section as prescribed. Focus on maintaining proper form throughout, especially as fatigue sets in. Move quickly between exercises in the Main Workout circuit, using the rest periods efficiently. For the Finisher, aim for continuous movement to maximize the metabolic effect.

Tips

Form Over Speed: While this is a metabolic workout, prioritize correct technique to prevent injury and maximize muscle engagement. If your form falters, reduce the reps or slow down.

Listen to Your Body: If an exercise causes pain, modify it or substitute it with an easier alternative from the Activation section. This is an intermediate workout, but individual fitness levels vary.

Stay Hydrated: Metabolic conditioning can lead to significant fluid loss. Drink water before, during, and after your workout to stay hydrated and support performance.

Notes