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 Sweat Blast

Sat, 4 July 2026

Duration

45 minutes

Focus

Full-body cardio and strength

Equipment

Bodyweight, dumbbells, kettlebell, mat

⚡

Warm-Up - Ignition Flow

Duration: 8-10 minutes.

Instructions: Move through each exercise with a dynamic flow, focusing on mobility and pulse raiser.

1
Jumping jacks - 30 seconds
2
Leg swings - 30 seconds
3
Arm circles - 30 seconds
4
High knees - 30 seconds
5
Walking lunges - 30 seconds
🔥

Main Workout - The Adventure Circuit

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

Time Cap: 25 minutes.

Instructions: Complete each exercise in the circuit, resting only as needed. Choose one path and stick to it.

1
Bodyweight path: Burpees - 10 reps, Mountain climbers - 20 reps - Video, Plank jacks - 30 seconds - Video
2
Dumbbell path: Dumbbell thrusters - 10 reps, Dumbbell rows - 10 reps - Video, Dumbbell squats - 10 reps - Video
3
Kettlebell path: Kettlebell swings - 10 reps, Kettlebell goblet squats - 10 reps - Video, Kettlebell renegade rows - 10 reps - Video
🔥

Beginner Level - Start Here

Complete 2 rounds of the chosen path, resting as needed. Reduce reps by half and focus on form and control.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Increase the number of rounds to 4.

Option 2: Add 5 reps to each exercise.

Option 3: Reduce rest time between exercises.

Option 4: Combine two paths for a hybrid circuit.

🔓

Optional Challenge Tier - The Extra Mile

This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.

Instructions: Complete an additional 5 minutes of the chosen path, focusing on speed and agility.

1
Bodyweight path: Burpees - 10 reps, Mountain climbers - 20 reps - Video
2
Dumbbell path: Dumbbell thrusters - 10 reps, Dumbbell rows - 10 reps - Video
3
Kettlebell path: Kettlebell swings - 10 reps, Kettlebell goblet squats - 10 reps - Video
🚀

Finisher - The Final Push

Format: 4-minute AMRAP.

Instructions: Complete as many reps as possible of the chosen exercise.

1
Bodyweight path: Jumping jacks
2
Dumbbell path: Dumbbell squats
3
Kettlebell path: Kettlebell swings
🧘

Cool-Down - The Relaxation Flow

Duration: 5-10 minutes.

Instructions: Move through each exercise with a slow and controlled flow, focusing on relaxation and breathing.

1
Leg swings - 30 seconds
2
Arm circles - 30 seconds
3
Walking lunges - 30 seconds
4
Seated forward fold - 30 seconds
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