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Unshak3n — Unbreakable, Relentless

Intermediate

No-Equipment Conditioning

Twenty minutes of honest conditioning that needs nothing but floor space.

20 minutesNoneConditioning, Full Body

Example template workout — replace or edit anytime from the dashboard.

The Session

  1. 1. Squat to Stand

    5 rounds sets × 15

    Rest 30s

    Steady pace, full depth, breathe through your nose if you can.

    Make it work for you: Reduce to 10 reps.

  2. 2. Push-Up

    5 rounds sets × 10

    Rest 30s

    Keep a straight line from head to heels.

    Make it work for you: Knees down or hands elevated.

  3. 3. Mountain Climber

    5 rounds sets × 30 seconds

    Rest 30s

    Hips level, quick but controlled knee drives.

    Make it work for you: Slow march instead of running the knees.

  4. 4. Plank

    5 rounds sets × 45 seconds

    Rest 60s

    Elbows under shoulders, squeeze glutes, do not let hips sag.

    Make it work for you: Break into 3 x 15 seconds.

Train Safe

Example template workout. Scale rounds down before you scale form down. This is general information, not medical advice — talk to a doctor before starting a new training program.

Next Step

Start The 7-Day Start Up

Seven days of daily sessions to turn one workout into a standard.

Start The 7-Day Start Up

Keep reading: The First Week Back Is The Hardest

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