🎂 Half Birthday Burn (12–15 Minutes)
Format: 45 sec work / 15 sec rest — repeat the circuit 2–3 rounds depending on time & fitness level.
Equipment: Bodyweight or light dumbbells optional.
🔥 Warm-Up (2 minutes) - Optional
March or jog in place (30 sec)
Arm circles forward/back (30 sec)
Bodyweight squats (30 sec)
Standing side reaches (30 sec)
🎉 Main Circuit
Round = ~5 minutes. Do 2–3 rounds.
Half Burpees (no push-up) – step or jump feet back, hop in, stand tall.
Birthday Squat Jumps – squat low, explode up, land soft. Modify: squat to calf raise.
6-Count Push-Ups – 3 seconds down, 3 seconds up (slow burn). Modify on knees.
“6 & Switch” Lunges – 6 alternating reverse lunges, then switch to 6 alternating jump lunges (or continue stepping).
Half Plank Party – forearms to hands plank transitions (aka up-down planks).
🧘♀️ Cooldown (2–3 minutes) - Optional
Forward fold stretch (30 sec)
Shoulder cross-body stretch (30 sec each)
Seated butterfly stretch (30 sec)
Deep breaths, arms overhead (30 sec)
💡 Coach’s Note: The “half” theme runs through (half burpees, half plank transitions, 6 reps/holds for our 6 months). You can do 2 rounds for a quick 10 minutes or 3 rounds for a fuller 15-minute burn.
