Day 10 — Strength micro-set
Strength preserves the power output you need for hard intervals. Bodyweight is plenty at this stage. Week 2 — add 5–10% intensity to your hard blocks.
Today's exercises
Bodyweight Squat
3 × 12–15 bodyweight squats, controlled tempo.
- Feet shoulder-width, toes slightly out
- Sit back through hips; knees track over toes
- Chest tall, full depth if mobility allows
Form reference: Wikimedia Commons · CC BY-SA 4.0
Push-up (or Knee Push-up)
3 × 8–12 push-ups (knees-down counts).
- Hands under shoulders, body in one line
- Lower until elbows ~90°; touch chest if possible
- Drop to knees rather than break form
Form reference: Wikimedia Commons · CC BY-SA 3.0
Inverted Row (Door-frame or Table)
3 × 8–12 inverted rows.
- Body straight from heel to head
- Pull chest to bar; squeeze shoulder blades together
- Walk feet forward to make it easier
Form reference: Wikimedia Commons · CC BY-SA 3.0
Glute Bridge
3 × 12–15 glute bridges.
- Heels under knees, ribs down
- Drive through heels; squeeze glutes at the top
- Hold 1–2 s at the top of each rep
Form reference: Wikimedia Commons · CC BY-SA 4.0
Plank
3 × 30–45 s plank holds.
- Forearms under shoulders, body in a line
- Brace abs as if expecting a punch
- Drop the moment hips sag — quality over time
Form reference: Wikimedia Commons · CC BY-SA 3.0
Not medical adviceVO2max protocols can be intense. Consult your doctor before starting any exercise plan, especially if you have a pre-existing condition. Stop immediately if you feel chest pain, dizziness, or unusual shortness of breath.