Fitness
Endurance is not survival. I have survived plenty without direction. To endure means to hold the commitment on days when no one is watching and breaking it would cost nothing visible. I train every day because discipline is not a concept—it is a practice, and the body does not accept excuses.
Circuit Structure
Work: 20 seconds
Rest: 10 seconds
Rep: 20s work + 10s rest = 30 seconds
Set: 3 reps (3 exercises) + 30s rest = 4 minutes
Session: 3 sets ≈ 14 minutes
Intensity: Maximum effort
Frequency: 7 days per week
Equipment: None
Seven sessions. Each session targets at least three body parts. Cycle through all seven, then start over. Every movement is bodyweight, floor, or standing. No equipment required.
Exercises by Body Part
Abs & Core
Sit-ups, crunches, flutter kicks, leg raises, planks, Mountain Climbers
Chest
Push-ups, shoulder taps
Triceps
Push-ups, tricep extensions
Shoulders
Shoulder taps, Mountain Climbers
Quads
Squats, lunges, high knees
Glutes
Squats, lunges
Full Body
Get-ups, Mountain Climbers, high knees
· · ·
Session 1
Upper Push + Core
Chest · Triceps · Abs
Set 1
Push-ups
→
Tricep Extensions
→
Sit-ups
Set 2
Shoulder Taps
→
Crunches
→
Flutter Kicks
Set 3
Planks
→
Leg Raises
→
Mountain Climbers
Session 2
Lower Body + Cardio
Quads · Abs · Cardio
Set 1
Squats
→
Lunges
→
High Knees
Set 2
Mountain Climbers
→
Get-ups
→
Flutter Kicks
Set 3
Sit-ups
→
Squats
→
Lunges
Session 3
Core Focused
Abs · Chest · Triceps
Set 1
Leg Raises
→
Planks
→
Crunches
Set 2
Push-ups
→
Tricep Extensions
→
Sit-ups
Set 3
Flutter Kicks
→
Shoulder Taps
→
Get-ups
Session 4
Full Body HIIT
Chest · Quads · Abs
Set 1
Push-ups
→
Squats
→
Sit-ups
Set 2
High Knees
→
Lunges
→
Crunches
Set 3
Mountain Climbers
→
Tricep Extensions
→
Leg Raises
Session 5
Upper + Lower
Chest · Triceps · Quads
Set 1
Shoulder Taps
→
Tricep Extensions
→
Squats
Set 2
Push-ups
→
Lunges
→
Planks
Set 3
Get-ups
→
High Knees
→
Flutter Kicks
Session 6
Lower + Core
Quads · Abs · Cardio
Set 1
Lunges
→
Squats
→
Leg Raises
Set 2
High Knees
→
Sit-ups
→
Mountain Climbers
Set 3
Planks
→
Get-ups
→
Crunches
Session 7
Active Recovery
Abs · Quads · Full Body
Set 1
Planks
→
Flutter Kicks
→
Lunges
Set 2
Leg Raises
→
Squats
→
Get-ups
Set 3
Crunches
→
Sit-ups
→
Shoulder Taps
· · ·
Notes
Timer: Count 20 seconds on, 10 seconds off. A watch with a second hand works. No app needed.
Space: Every exercise fits within a 6×8 foot area.
Warm-up: March in place for 60 seconds before your first session each day.
Breathing: Exhale on exertion. On holds, breathe steadily and do not hold your breath.
Rest: 30 seconds between exercises. Shake out and set up for the next movement.
Cycle: Seven sessions covers one full week. After completing all seven, start over from Session 1.