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

Quest Mode · Conditioning

Quest Mission: Tower Route

An original game-style mission where clear movement objectives replace public rankings. This edition emphasizes steady conditioning.

Preview the exercises
GoalStrength objectives, carries, and scalable conditioning · steady conditioning
LevelAll levels
Duration30–50 min
Exercises6

BEFORE YOU START

Equipment and structure

Dumbbells · Bench or chair · Stable step · Optional cardio machine

Gaming InspiredQuestPrivate ProgressStrengthSteady Conditioning

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

    Goblet Box Squat

    4 sets · 6–10 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold the weight close to your chest.
    • Reach your hips toward the box with your whole foot planted.
    • Stand with control and keep your knees tracking with your toes.
  2. 02

    Farmer Carry

    3 sets · 30–45 sec · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand tall with weights at your sides.
    • Take short, quiet steps.
    • Stop before posture or grip fails.
  3. 03

    Low-Impact Step Touch

    4 sets · 45 sec · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Step side to side within a comfortable width.
    • Keep knees soft.
    • Move rhythmically without crossing the feet.
  4. 04

    Low Step-Up

    3 sets · 8–10 / side · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Choose a low, stable step.
    • Place your whole working foot on the step.
    • Stand through the working leg and lower slowly.
  5. 05

    Half-Kneeling Landmine Press

    3 sets · 8–12 / side · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Pad the down knee and stay tall.
    • Keep your ribs stacked as you press up and forward.
    • Finish without shrugging your shoulder.
  6. 06

    Dumbbell Floor Press

    4 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set your shoulder blades gently against the floor.
    • Keep your wrists stacked over your elbows.
    • Pause softly when your upper arms meet the floor.