Brought to you from Male Pelvic Live this last weekend! 🔥
The stimulus: A leg-heavy workout that asks you to keep moving while your quads are burning. The wall balls and lunges will build fatigue fast; the bike is where you’ll be tempted to coast.
The plan: Break the wall balls before you have to. Choose a barbell weight you can lunge with steadily, then ride at a pace you can repeat each round. Aim for consistent rounds, not an all-out first three minutes.
Movement standards: Hit your wall-ball target and squat depth. On the lunges, step back, lower the rear knee to the floor, and stand tall before the next rep. Alternate legs for 8 reps per side.
Make it yours: Reduce wall balls to 24, use a lighter barbell or dumbbells for the lunges, and scale the bike calories to 12 if needed. Pick versions that let you keep working for the full 14 minutes.
Gut check: How much can you keep moving when your legs want a break? 🔥