This workout serves as Day 11 of the FB30 in 30 Team Program but can be used as a standalone workout any time. 

Related Short: Focus on Moving Well, Not Being Perfect

Hey, FB Family!

Today's workout is all about movement. We've got a spicy lever 3 Athletic HIIT workout that will challenge your cardio, coordination, balance, and core strength. One of the things I enjoy most about workouts like this is that they ask you to do more than simply work hard. You have to stay engaged, pay attention to how you're moving, and learn how to maintain good movement while your heart rate is elevated. By the end of the workout, I want you feeling like you've moved well, challenged yourself, and are ready to keep the momentum going into Day 12.

Equipment Needed:

• Mat (Optional)

Before we get into the work, we'll spend a few minutes with a warm-up focused on gradually elevating the heart rate, opening the hips and shoulders, and introducing some of the athletic movement patterns you'll see later in the workout. It's a simple way to get the body moving, increase blood flow, and prepare for the changes of direction and movement demands ahead.

Circuit 1 is where we start building momentum. This round focuses on elevating the heart rate while introducing some of the athletic movement patterns we'll use throughout the workout. The combination of upper- and lower-body movements helps spread the work around while keeping the body moving. Focus on finding a pace that challenges you without feeling rushed.

Circuit 2 shifts the focus toward athletic movement and coordination. Moving forward, laterally, and changing directions requires a different kind of focus than simply moving up and down. Along with cardio, we're also challenging balance, coordination, and body awareness. These are the qualities that help us react, move confidently, and stay connected to what our body is doing. It's one of the reasons I enjoy including this style of movement in conditioning workouts.

Circuit 3 brings stability and core strength into the mix. We often think of the core as something we only train during ab workouts, but it shows up in just about everything we do. It helps us stay balanced, move efficiently, and maintain good posture whether we're exercising, working around the house, or just moving through everyday life. This round gives us an opportunity to spend a little more time strengthening that area while reinforcing the stability and control that support everything else we're doing today.

Circuit 4 combines athletic conditioning with lower-body strength and stability. By this point, we've challenged the heart, lungs, core, and coordination, and now we're asking the lower body to continue producing force while maintaining good movement. The goal isn't to move as fast as possible. The goal is to stay engaged, move well, and continue putting in quality work through the final working circuit.

A few things to keep in mind before you hit play:

• This workout is about athletic conditioning as much as it is cardio. Pay attention to how you're moving, not just how hard you're working.
• Use the modifications whenever you need them. The goal is to keep moving with good form and consistent effort throughout the workout.
• During the athletic movement sections, challenge yourself to move with intention. Balance, coordination, and body control are all part of today's training.
• During the core-focused circuit, focus on quality movement and control. There's no need to rush through those exercises.

So team, let's get moving.

Brian

Workout Structure

Warm Up

1 Round 40 Seconds Each

• Heel Kicks
• High Knee March
• Alt. Lateral Lunges
• World's Greatest Stretch
• Plank Walkout

Circuit 1: Athletic Conditioning

2 Rounds / 30 Seconds On / 15 Seconds Off

• Press Jacks / Modification: Step Out Jack
• High Knees / Modification: Marching
• Lateral High Knees / Modification: Lateral High Knee March
• Jab Crosses

Transition — 15 Seconds

Circuit 2: Athletic Movement

2 Rounds / 30 Seconds On / 15 Seconds Off

• A-Skips
• Lateral Shuffle
• Side Lunge to Knee Drive (L)
• Side Lunge to Knee Drive (R)

Water Break — 20 Seconds

Circuit 3: Stability & Core HIIT

2 Rounds / 30 Seconds On  / 15 Seconds Rest

• Iso Split Squat Wood Chop (L)
• Iso Split Squat Wood Chop (R)
• Alternating V-Ups
• Flat Sit Up / Modification: Crunches

Transition — 15 Seconds

Circuit 4: Athletic Strength Conditioning

2 Rounds / 30 Seconds Work / 15 Seconds Rest

• Iso Runner Split Squat (L)
• Iso Runner Split Squat (R)
• Speed Squats
• Plank Walkout Burpee / Modification: No Jump (No push-up on either)

Water Break — 20 Seconds

Cooldown

1 Round 30 Seconds Each

• Hip Flexor Stretch (L)
• Hip Flexor Stretch (R)
• Seated Twist (L)
• Seated Twist (R)
• Cobra Stretch
• Child's Pose