Built by GraceTrain with purpose.
Built by GraceWorkouts
BUILT BY GRACE
Back to workouts

Quest Mode · Conditioning

Boss Mission: Silver Stage

An original boss-stage session with scalable work periods and a calm save-point alternative. This edition emphasizes repeat effort.

Preview the exercises
GoalRepeatable rounds with strength, conditioning, and recovery choices · repeat effort
LevelReturning or intermediate
Duration35–50 min
Exercises6

BEFORE YOU START

Equipment and structure

Dumbbells · Band · Open walking space · Optional cardio machine

Gaming InspiredBoss StageConditioningScalableRepeat Effort

PRIVATE CALENDAR

Schedule this workout

Choose a day, then add a reviewed session. Your workout results and history stay private to your account.

Resolving your local calendar date…

SIGN IN TO ADD

FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Supported Tandem Stance

    4 sets · 20–40 sec / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand beside a counter or rail.
    • Place one foot directly in front of the other.
    • Use as much fingertip support as needed.
  2. 02

    Dumbbell Front-Rack Carry

    4 sets · 20–30 sec · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold dumbbells securely at the shoulders.
    • Keep ribs over pelvis.
    • Walk with small controlled steps.
  3. 03

    Incline Push-Up

    5 sets · 6–10 · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Use a stable surface that makes the reps smooth.
    • Keep your body in one long line.
    • Lower your chest between your hands and press the surface away.
  4. 04

    Side-Lying Open Book

    4 sets · 5–8 / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stack knees and support your head.
    • Rotate the top arm and upper back together.
    • Stop before the shoulder or low back feels strained.
  5. 05

    Dead Bug

    4 sets · 6–10 / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Exhale and keep your low back gently supported.
    • Move only as far as you can hold that position.
    • Return slowly before changing sides.
  6. 06

    Suitcase Carry

    5 sets · 30 sec / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Choose a load you can carry without leaning.
    • Walk with quiet, controlled steps.
    • Keep the weight close and your shoulders level.