Steady Burn: Full Body C (Density)
Density day. A three-station circuit (lunge, push-up, row) for three rounds, then a loaded carry paired with side bridges. Shorter rests, moderate loads, ~40 min, 5 movements.
Estimated session
- Movements 5
- Working sets 15
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Dumbbell Lunges Reps are per leg. Step long, drop the back knee straight down, drive off the front heel. 3 × 10 · rest 0s | 3 | 10 | 0s |
| 02 | Pushups Body in one line, elbows about 45° from the ribs. Elevate the hands if reps stall. 3 × 12 · rest 0s | 3 | 12 | 0s |
| 03 | Bent Over Two-Dumbbell Row Flat back even when you are breathing hard. Stop the round if the spine rounds. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | Suitcase Carry One dumbbell, one side per set. Shoulders level, no lean toward the weight. 3 × 40s · rest 0s | 3 | 40s | 0s |
| 05 | Side Bridge One side per set. Hips stacked and lifted; stop the moment they drop. 3 × 25s · rest 1 min | 3 | 25s | 1 min |
Coaching notes
Run the lunge, push-up and row as one circuit: no rest between stations, 90 s after each full round, three rounds unless the week's instructions say otherwise (the deload week runs two). Load the circuit about 10-15% lighter than the same movements on Day A — the short rest, not the weight, is the stimulus. If the third round's push-ups drop below target, elevate the hands on a wall or countertop rather than cutting reps. Suitcase carry: one dumbbell, shoulders level, no lean; the set ends when the torso lists.
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