QUICK & DIRTY BURNERS
20 Minutes. High Intensity. No Excuses.
Quick & Dirty Burners is a high-octane conditioning program built for lifters, athletes, and anyone short on time but hungry for results. These 20-minute total-body sessions combine heavy lifts, explosive finishers, and nonstop intensity to torch calories, build grit, and boost performance — all without compromising form or intent.
What You Get
• 20 unique 20-minute conditioning sessions
• Built for intensity, efficiency, and variety
• Format: Strength Compound → Power/Cardio Superset → Short Rest → Repeat
Equipment Needed
• Barbell + Plates (with optional Landmine Attachment)
• Dumbbells (interchangeable with Kettlebells)
• TRX Suspension Trainer
• Medicine Balls
• Sandbags
• Battle Ropes (Optional)
• Dog Sled (Optional)
• Rower (Optional)
• Resistance Bands
Burner Focus Blocks
• Heavy Load & Volume – Push weight with precision and intent
• Explosive Conditioning – Sled drives, rope waves, jump patterns
• Power & Flow – Seamless transitions from strength to sweat
Perfect For:
• Busy athletes and lifters looking for fast, effective sessions
• Garage gym warriors or small group training formats
• Anyone who thrives on sweat, simplicity, and structure
Train hard. Recover smart. Repeat.
BODYWEIGHT BURNERS
20 Minutes. Zero Equipment. All Out Effort.
Bodyweight Burners is a stripped-down, high-intensity training system built for anyone who wants to move, sweat, and push themselves—anytime, anywhere. These 20-minute total-body sessions fuse classic calisthenics, explosive flows, and nonstop pacing to deliver a serious training effect without a single piece of gear.
What You Get
• 20 unique 20-minute bodyweight conditioning sessions
• Zero equipment required
• Format: Dynamic Warm-Up → Full-Body Circuit → Finisher Ladder → Done
Equipment Needed
• None – just your body, grit, and space to move
Burner Focus Blocks
• Total-Body Strength & Endurance – Push-ups, squats, lunges, planks
• Cardio & Core Flow – High-rep circuits and anti-rotational work
• Burnout Finishers – AMRAPs, ladders, and sprint-based supersets
Perfect For:
• Travelers, beginners, or minimalists with no access to equipment
• Athletes looking to get in quality work anywhere, anytime
• Coaches or small group trainers needing fast, no-setup sessions
No gear. No guesswork. Just go.
Joint Friendly Burners
30 Minutes. Low Impact. High Output.
Joint-Friendly Burners is a smart, strategic conditioning series that blends strength, sled work, and total-body intensity — without punishing your joints.
Each 30-minute session rotates through lower body, upper body, and core-focused themes, integrating sled work and intentional movement patterns to build strength, resilience, and serious work capacity.
What You Get
• 30-minute low-impact training sessions
• Alternating focus: Legs → Upper Body → Core
• Format: Mobility Prep → Movement Priming → Metabolic Finish
• Built for knee, shoulder, and spine friendliness
• Designed to preserve intensity without wear and tear
Equipment Needed
• Push sled
• Dumbbells + Kettlebells
• Resistance Bands (light to heavy)
• Wall space or bench for isometrics
• Optional: Rower, TRX, or rope pull attachment
Session Focus Themes
• Strength Without Shear – Joint-stable, controlled resistance
• Rotational & Anti-Rotational Core – Torso control, spine-safe power
• Multi-Planar Sled Work – Forward, backward, and lateral drive patterns
• Mobility-Driven Warm-Ups – Hip, shoulder, and spine prep every time
Perfect For:
• Athletes rehabbing or training around joint limitations
• Aging lifters or those prioritizing long-term durability
• Hybrid trainees seeking metabolic work without jumps or high-impact wear
• Coaches programming small-group or PT sessions with smart intensity
Train with purpose. Protect your joints. Keep showing up.