Workout Description

Why This Workout Is Easy

This is a bodyweight-only workout targeting lower body with simple movements. While 15 minutes of continuous work creates some burn, the movements don't significantly interfere with each other and allow natural micro-breaks during transitions. The exercises are low-skill and can be performed at a steady pace without technical breakdown. Most athletes can maintain consistent movement throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High rep scheme targeting lower body muscular endurance. Continuous leg work challenges local muscle stamina, particularly in glutes and quads.
• Flexibility (5/10): Lunges and single-leg movements require decent hip mobility. Frog pumps demand good hip extension and external rotation.
• Endurance (4/10): 15-minute AMRAP format creates moderate cardiovascular demand, but lower body focus and rep scheme allows for brief natural rest periods between movements.
• Speed (3/10): Movement transitions are straightforward but frequent. Pace management is important but not technically demanding.
• Strength (2/10): Bodyweight movements focus on endurance rather than strength. Single-leg variations add complexity but not significant strength demands.
• Power (1/10): Movements are performed at a controlled tempo with minimal explosive requirements. Focus is on quality positions and endurance.

Movements

• Air Squat
• Frog Pump
• Lunge

Scaling Options

Reduce total reps to 15 each movement if needed. For frog pumps, perform regular glute bridges. Replace single-leg bridges with standard glute bridges. Reduce squat depth or hold support for balance. Step-back lunges instead of walking lunges for stability. Can reduce workout time to 10-12 minutes for beginners. Consider 45 seconds work/15 seconds rest intervals if continuous work is too challenging.

Scaling Explanation

Scale if unable to maintain proper form through full range of motion, especially in squats and lunges. Signs to scale: significant form breakdown before 8 minutes, inability to perform single-leg movements with control, or excessive rest needed between movements. Priority is maintaining quality movement patterns over volume - better to reduce reps and maintain proper activation. Target effort should feel sustainable with brief rest periods as needed. Scaled versions should allow completion of 6-8 full rounds in 15 minutes.

Intended Stimulus

Moderate-intensity oxidative workout focused on lower body endurance and posterior chain activation. 15-minute time domain targets aerobic capacity while maintaining quality movement patterns. Primary challenge is maintaining consistent output while managing local muscle fatigue in glutes and quads.

Coach Insight

Start at a sustainable 70-80% effort pace - you should be able to complete all movements unbroken for at least the first 3-4 rounds. Keep transitions quick but controlled. For frog pumps, focus on full glute squeeze at top. On single-leg bridges, keep non-working leg straight and engaged. Air squats should hit proper depth with knees tracking over toes. Alternate leading legs each round on lunges. Common mistake is rushing early rounds and burning out glutes - better to maintain steady pace throughout.

Benchmark Notes

This is a lower-body focused AMRAP with 80 total reps per round. Using Cindy (AMRAP 20: 30 reps/round) as the closest anchor but adjusting for: 1. Time domain: 15 min vs 20 min (-25%) 2. Reps per round: 80 vs 30 (+167%) 3. Movement complexity: Simple bodyweight vs mixed gymnastics Per round breakdown: - Frog Pumps: 20 reps × 1.5s = 30s - Single-Leg Bridges: 20 reps × 2s = 40s - Air Squats: 20 reps × 1.5s = 30s - Lunges: 20 reps × 2s = 40s Base time per round: 140s Factoring transitions (3-5s between movements) adds ~15s Total time per round: ~155s fresh state Fatigue multipliers: Rounds 1-3: 1.0x (155s) Rounds 4-6: 1.1x (170s) Rounds 7-9: 1.2x (185s) Rounds 10+: 1.3x (200s) L10 athletes should complete 12-13 rounds L5 athletes should complete 8-9 rounds L1 athletes should complete 4-5 rounds This aligns proportionally with Cindy when adjusted for time domain and volume.

Modality Profile

All movements (Air Squat, Frog Pump, Lunge, Single Leg Glute Bridge) are bodyweight/gymnastics movements requiring no external load or cyclical cardio, resulting in 100% gymnastics modality