This is your space to talk all things training, fitness, and performance. Whether you're just getting started, crushing personal records, or somewhere in between, the Workout Centre is where we come together to ask questions, share experiences, and stay motivated. 💪 Here’s what you can do in this space: 🔹 Share your workout routines or ask for feedback 🔹 Talk about strength training, conditioning, mobility, or recovery 🔹 Post your progress and celebrate your wins 🔹 Ask questions or troubleshoot training plateaus and setbacks 🔹 Connect with others who share your fitness goals All training styles and experience levels are welcome here—this is a supportive space to learn, grow, and keep pushing forward. Let’s get stronger, together! — Coach Anton Joseph

Mobility + Anti-Rotation Core Goal: Restore joints while strengthening stabilizers. Warm-Up (3 min) Gentle march · Shoulder rolls · Neck mobility Mobility & Core Flow (20 min) 1. Cat–cow × 8 2. Dead bug (slow) × 10 each side 3. Side plank × 40 s each side 4. Bird dog with pause × 10 each 5. 90/90 hip rotations × 10 6. Down dog to low lunge × 5 each side Cool-Down (7 min) Seated fold · Child’s pose · Deep breathing

Conditioning + Core Density Goal: Maintain high heart rate while controlling trunk stability. Warm-Up (5 min) March → High knees → Torso twists → Standing crunches → Arm swings Main Circuit (20 min) AMRAP style | 20 minutes - 20 high knees (each leg) - 15 bicycle crunches - 10 burpees - 30 s plank - 15 jump squats Repeat continuously for quality rounds. Cool-Down (5 min) Cobra · Seated twist · Child’s pose

High-Intensity Intervals Goal: Peak weekly conditioning stimulus. Warm-Up (5 min) Jog in place · Jumping jacks · Dynamic lunges · Arm swings · Squat pulses Interval Block (20 min) 45s work / 15s rest | 4 rounds 1. Jump squats 2. Burpees 3. Skater hops 4. Push-ups 5. High knees 6. Plank jacks Cool-Down (5 min) Slow walk · Hamstrings · Controlled breathing

Mobility + Anti-Rotation Core Goal: Restore joints while strengthening stabilizers. Warm-Up (3 min) Gentle march · Shoulder rolls · Neck mobility Mobility & Core Flow (20 min) 1. Cat–cow × 8 2. Dead bug (slow) × 10 each side 3. Side plank × 40 s each side 4. Bird dog with pause × 10 each 5. 90/90 hip rotations × 10 6. Down dog to low lunge × 5 each side Cool-Down (7 min) Seated fold · Child’s pose · Deep breathing