Fuel The Sweat Series (5 of 6)
Round five is all about balance: push strength meets conditioning grit. You’ll press, hinge, and sprint, training muscles and lungs in equal measure. Expect your shoulders and quads to light up as your heart rate rises high.
This one is short, sharp, and spicy. The kind of sweat session that leaves you feeling both strong and athletic.
Let’s move.
FUEL: Greek Yogurt Power Wrap
A 5-minute, protein-packed meal that works as breakfast, lunch, or a post-training refuel. It’s handheld, filling, and simple enough to throw together when time is tight.
Ingredients (Serves 1)
1 whole-grain tortilla or wrap
1/2 cup plain Greek yogurt (2% or higher)
1 scoop vanilla protein powder (optional)
1 tbsp nut butter (peanut, almond, or cashew)
1 tbsp granola or crushed nuts
1/2 banana, sliced
Handful of berries
Directions
In a small bowl, mix yogurt with protein powder (optional)
Spread nut butter on the wrap
Spoon the yogurt mixture on top
Layer banana slices, berries, and granola/nuts
Fold or roll tightly into a wrap
Why It Works
Fast carbs + protein + healthy fats = perfect fuel.
The wrap delivers sustained energy, the yogurt/protein boosts recovery, and the berries bring antioxidants to fight workout inflammation. It’s grab-and-go fuel you can eat in the car, at work, or right after training.
SWEAT: Push + Sprint Circuit
Equipment Needed: Dumbbells or Kettlebells, Open Space
Video Demo Disclaimer: Please note that videos used may be third parties that don’t represent FitNKC, but are provided for visual aid.
Warm-Up (5:00 Running Clock)
20 High Knees (slow & controlled)
8 Pushups
10 Hip Bridges | Demo
10 Arm Circles (forward/backward)
5 Burpees
Workout: 20:00 AMRAP
8-10 Dumbbell Floor Press or Pushups (heavy enough to challenge) | Demo
12 Goblet Squats (controlled, full depth) | Demo
10 Dumbbell Swings (hip drive, not arms) | Demo
100m Sprint (or 20s all-out run in place if indoors)
Rest: 1:00 after each full round. Aim for 4–6 rounds total.
Finisher: Shoulder + Core Burn (2-3 Rounds)
20 Shoulder Taps (slow, stable plank)
15-20 V-Ups | Demo
30s Plank Hold
Why This Works
This push-focused circuit balances pressing strength with lower-body conditioning and a sprint burst to train your engine.
The combo of dumbbell pressing, squats, and hip-driven swings builds functional strength while the sprint spikes intensity. The finisher keeps your shoulders and core bulletproof, precisely what you need for stability in every lift and movement.
