Day 15: Strength in Every Direction

Day 15 is all about athletic movement and total-body control. You'll build lateral strength, explosive power, and core stability while moving continuously through short work intervals.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Lateral lunges (bodyweight)
• Plank hold (30 seconds)
• Arm circles

Main Workout (16 minutes)

Movements

1. Lateral Lunge
2. Lateral Bound
3. Standing Pallof Press (both sides)
4. Squat with Single-Arm Tricep Pressback (both arms)

Workout Format

30 seconds work | 10 seconds rest | 6 rounds per exercise

Complete one exercise for 30 seconds work, 10 seconds rest, and repeat for 6 total rounds before moving to the next exercise. For bilateral movements (marked "both sides" or "both arms"), alternate sides each round.

Example for bilateral exercises:

• Round 1: Right side (30 sec work/10 sec rest)
• Round 2: Left side (30 sec work/10 sec rest)
• Round 3: Right side (30 sec work/10 sec rest)
• Round 4: Left side (30 sec work/10 sec rest)
• Round 5: Right side (30 sec work/10 sec rest)
• Round 6: Left side (30 sec work/10 sec rest)

Total time per exercise: Each exercise takes 4 minutes (6 rounds × 40 seconds).

Exercise Demos

Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.

1. Lateral Lunge

2. Lateral Bound

3. Standing Pallof Press (both sides)

4. Squat with Single-Arm Tricep Pressback (both arms)

Cool-Down (5 minutes)

Take time to stretch and recover:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Adductor stretch (30 seconds each side)
• Tricep stretch (30 seconds each arm)
• Spinal twist (30 seconds each side)
• Child's pose (1 minute)
• Deep breathing (1 minute)

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💪 Pro Tips

• Explosive but controlled: Lateral bounds require power - but stick the landing every time
• Keep your chest up: In lateral lunges, maintain an upright torso to protect your lower back
• Anti-rotation core work: Pallof press challenges your core to resist rotation - brace hard
• Move with intention: Every direction counts - lateral, vertical, rotational stability all matter