FitRoxAI.com — Signature 55: Strength + Functional
55 min, Intermediate, ≈400–520 kcal
You need: Pair of dumbbells (6–12 kg) or a kettlebell, mat
Led by: Max Novak × UNIT-7, Luna Vega × ARIA

1. Warm-up — 8 min (Flowing, easy pace)
   • Joint mobility flow — 2 min
   • World’s greatest stretch — 1 min/side
   • Squat to overhead reach — 1 min
   • Inchworm walk-out — 1 min
   • Glute bridge — 1 min
   • Step jacks — 1 min
2. Strength superset A — 14 min (4 rounds, rest 60 s)
   • Goblet squat — 10 reps, 3-1-1
   • One-arm dumbbell row — 10 reps/side
3. Strength superset B — 12 min (3 rounds, rest 60 s)
   • Dumbbell Romanian deadlift — 10 reps
   • Push-up — 8–12 reps
   • Dead bug — 10 reps/side
4. Functional EMOM — 12 min (Every minute on the minute, 3 rounds)
   • Dumbbell thruster — 10 reps
   • Alternating reverse lunge — 12 reps
   • Mountain climbers — 30 s
   • Plank shoulder taps — 16 reps
5. Tabata finisher — 4 min (20 s work, 10 s rest × 8)
   • Skater hops — 20 s
   • Squat jumps — 20 s
6. Cool-down — 5 min (Slow, breathe deep)
   • Child’s pose — 1 min
   • Pigeon stretch — 1 min/side
   • Chest opener — 1 min
   • Box breathing — 1 min

Fuel for this class
Before: Oat porridge with banana and a spoon of yogurt, 60–90 min before.
After: 25–35 g protein with carbs: chicken or tofu, rice and vegetables.

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

https://www.fitroxai.com/?p=class&c=signature&lang=en