Lana Smalls Fit18 Jun 2026

The “18” in the name nods to the program’s —the sweet spot research shows for burning calories, improving endurance, and resetting your metabolism without demanding a full‑hour gym block.

| Time | Exercise | Focus | |------|----------|-------| | 0‑30 s | | Warm‑up, heart‑rate elevation | | 30‑60 s | Squat‑to‑Press (body‑weight) | Lower‑body power & shoulder activation | | 60‑90 s | Mountain Climbers | Core stability & cardio | | 90‑120 s | Reverse Lunge with Knee Drive (alternating) | Balance & glute engagement | | 120‑150 s | Plank with Shoulder Taps | Core strength & shoulder stability | | 150‑180 s | Burpee with Push‑up | Full‑body explosiveness | | 180‑210 s | Side‑Lying Leg Lifts (30 s each side) | Hip abductors & outer thighs | | 210‑240 s | High‑Knees | Cardiovascular finish | | 240‑300 s | Cooldown Stretch (dynamic arm circles, hamstring stretch) | Flexibility & recovery | lana smalls fit18

Repeat the circuit once more for a 30‑minute session, or keep it at one round for a quick, effective burn. The “18” in the name nods to the