TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.

Saturday Energy Blast

Sat, 11 July 2026

Duration

45 minutes

Focus

Full-body cardio and strength

Equipment

Bodyweight, dumbbells, kettlebell, mat

⚡

Warm-Up - Get Ready

Duration: 8-10 minutes.

Instructions: Move through the warm-up with energy and purpose.

1
Jumping jacks - 30 seconds
2
Dynamic Inchworm to Spiderman Lunge - 30 seconds
3
Leg Swings - 30 seconds
4
Arm Circles - 30 seconds
5
Bodyweight Squat to Lateral Lunge Flow - 30 seconds
💥

Main Workout - The Adventure

Format: Choose your path - bodyweight, dumbbells, or kettlebell.

Time Cap: 25 minutes.

Instructions: Complete the circuit, moving with purpose and energy.

1
Path 1 - Bodyweight: Burpees - 10 reps
2
Path 2 - Dumbbells: Dumbbell Thrusters - 10 reps. Bodyweight option: Squat Jumps - Video
3
Path 3 - Kettlebell: Kettlebell Swings - 10 reps. Bodyweight option: Jumping Lunges - Video
4
Path 1 - Bodyweight: Mountain Climbers - 20 reps
5
Path 2 - Dumbbells: Dumbbell Rows - 10 reps. Bodyweight option: Push-Ups - Video
6
Path 3 - Kettlebell: Kettlebell Goblet Squats - 10 reps. Bodyweight option: Squats - Video
🔥

Beginner Level - Start Here

Complete 2 rounds of the chosen path, using the bodyweight options when needed. Keep the intensity at 6/10 and rest for 30-60 seconds between exercises.

🔓

Intermediate / Advanced Options - Turn It Up

Option 1: Add 2 more rounds to the chosen path.

Option 2: Increase the reps of each exercise by 5.

Option 3: Decrease rest time to 15-30 seconds between exercises.

Option 4: Combine two paths for a hybrid challenge.

🔓

Optional Challenge Tier - The Extra Mile

This section is optional. Complete it only if you feel strong and energized.

Instructions: Complete an additional 5-minute AMRAP of the chosen path.

1
Burpees - 10 reps
2
Jumping Lunges - 20 reps
3
Mountain Climbers - 30 reps
🚀

Finisher - The Final Push

Format: 4-minute Tabata.

Instructions: Work with maximum intensity, resting only when necessary.

1
Jumping Jacks - 20 seconds

Rest - 10 seconds

2
Burpees - 20 seconds

Rest - 10 seconds

🧘

Cool-Down - Relax and Recover

Duration: 5-10 minutes.

Instructions: Move slowly and breathe deeply, targeting the major muscle groups.

1
Seated Forward Fold - 30 seconds
2
Cat-Cow Flow - 30 seconds
3
Leg Swings - 30 seconds
4
Arm Circles - 30 seconds
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