Lower body focus day — main. Approximately 45 minutes.
Main movement
Air squats: 1 set of 40 reps, followed by 2 sets of 32 reps — 104 reps total.
Rest as needed between sets to complete each set unbroken; the workout allows 3–5 minutes if needed.
Volume ladders
| Exercise | Reps per set | Total reps |
|---|---|---|
| Neutral-grip ring rows | 8 / 6 / 4 / 3 | 21 |
| Regular dips, chest-focused | 9 / 7 / 5 / 4 | 25 |
| Banded Romanian deadlifts | 50 / 40 / 30 / 20 | 140 |
| Original burpees | 12 / 10 / 7 / 6 | 35 |
Rest and holds
- Ring rows, dips and deadlifts: 60 seconds between sets, then 120 seconds before the next exercise.
- Burpees: a 40-second wall sit between sets — 3 holds, or 2 minutes total.