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.

Storm Surge Workout

Mon, 6 July 2026

Duration

45 minutes

Focus

Full-body strength and conditioning

Equipment

Kettlebell, dumbbells, bodyweight, mat

⚡

Warm-Up - Combat Ready

Duration: 8-10 minutes.

Instructions: Move through the warm-up with purpose and intensity, preparing your body for the upcoming battle.

1
Jumping Jacks
30 seconds
2
Dynamic Inchworm to Spiderman Lunge
30 seconds
3
Leg Swings
30 seconds
4
Arm Circles
30 seconds
5
High Knees
30 seconds
💥

Main Workout - The Storm

Format: 18-minute rotating EMOM.

Time Cap: 18 minutes.

Instructions: Move with intensity and purpose, completing each exercise with proper form and technique.

1
Kettlebell Swing + Thruster - 10 reps. Bodyweight option: Burpees - Video.
2
Dumbbell Renegade Rows - 10 reps. Bodyweight option: Push-Ups - Video.
3
Kettlebell Goblet Squats - 10 reps. Bodyweight option: Bodyweight Squats - Video.
4
Mountain Climbers - 20 reps.
⚡

Beginner Level - Storm Starter

Complete 2 rounds instead of 3. Use lighter weights or bodyweight options. Focus on proper form and technique.

🔓

Intermediate / Advanced Options - Storm Chaser

Option 1: Increase the weight or reps.

Option 2: Decrease rest time between exercises.

Option 3: Add an extra round.

Option 4: Use a heavier kettlebell or dumbbell.

🔓

Optional Challenge Tier - Thunderbolt

This section is optional. Complete it only if you feel strong and ready for the challenge.

1
Kettlebell Snatch - 10 reps.
2
Dumbbell Burpees - 10 reps.
3
Kettlebell Swings - 20 reps.
🚀

Finisher - Final Fury

Format: 4-minute AMRAP.

Instructions: Give it your all, leaving everything on the floor.

1
Jumping Jacks.
2
Burpees.
3
Mountain Climbers.
🧘

Cool-Down - Storm Aftermath

Duration: 5-10 minutes.

Instructions: Focus on deep breathing and static stretches, calming your body and mind.

1
Child's Pose
30 seconds
2
Downward Dog
30 seconds
3
Seated Forward Fold
30 seconds
4
Hamstring Stretch
30 seconds
GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide

One free workout. Every day. No planning required.

🏋️ GO FURTHER TOGETHER!

Share today's workout

𝕏fin📧