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Mat & core · pick a duration, no setup
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Quick workout
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Mat & core, no setup — pick a duration.
5 min
10 min
12 min
20 min
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Warm-up
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Full body
Abs day
Arms day
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Get-ready countdown before each timed move
5 sec
10 sec
Equipment
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1 · Preparation
0
Mobility & stretching to loosen up.
Rounds
1×
2×
3×
Break between rounds
None
15s
30s
45s
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2 · Warm-up
0
Light cardio to raise the heart rate.
Rounds
1×
2×
3×
4×
5×
Break between rounds
None
15s
30s
45s
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Clear
3 · Main workout
0
Format
EMOM
AMRAP
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Minutes
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Work
Rounds
Rest
Movements
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4 · Cool-down
0
Gentle static stretches to wind down.
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