TODAY'S
WORKOUT
Forge Strike Circuit
Fri, 4 September 2026
Approx 40-45 mins
Full-body strength conditioning and cardio
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up
Duration: 7 minutes.
Instructions: Complete 2 rounds of the 3 exercises below. Move smoothly through each round. Focus on range, rhythm and clean movement before the faster work starts.
Power Assault Complex
Format: Complex
Time Cap: 16 minutes.
Instructions: Complete the four exercises in order. Target 8 rounds. Rest between rounds as needed.
Beginner Level
Target 4-5 rounds
Intermediate / Advanced Options
Option 1: Increase target to 10 rounds, with an added two minutes on the time cap clock.
Option 2: Use a heavier kettlebell.
Optional Advanced Tier: Forge Metcon
Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.
Format: Circuit.
Instructions: Complete 3 rounds of the 3 exercises below. Rest 30 seconds after each round. Keep every rep crisp and explosive without losing control.
ABs on fire finisher
Format: Chipper
Instructions: Break it up how you want. Get the reps done.
Cool-Down
Duration: 6 minutes.
Instructions: Breathe slowly and let your heart rate come down. Move gently through each stretch and ease deeper on each exhale.
Focus and Benefits
Builds full-body strength endurance and cardiovascular fitness through hinging, pulling, pressing and squatting. The main complex rewards efficient movement and repeatable effort, while the core finisher adds a simple muscular-endurance challenge. Add the optional Forge Metcon for an explosive final hit of power, agility and conditioning.
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