TODAY'S
WORKOUT
Thursday Thunder
Thu, 2 July 2026
45 minutes
Balanced Strength and Cardio
Bodyweight, dumbbells, kettlebell, mat
Warm-Up - Flow Ignition
Duration: 8-10 minutes.
Instructions: Move through the warm-up with a focus on dynamic mobility and gradual pulse raiser.
Main Workout - Strength and Flow
Format: Strength Circuit and Cardio Flow.
Time Cap: 25 minutes.
Instructions: Complete the strength circuit, then move into the cardio flow.
Beginner Level - Start Here
Complete 2 rounds of the strength circuit, then move into the cardio flow at a moderate pace. Focus on form and breathing.
Intermediate / Advanced Options - Turn The Dial Up
Option 1: Add 2 reps to each strength exercise.
Option 2: Increase the cardio flow duration by 5 minutes.
Option 3: Use heavier dumbbells or kettlebell for the strength circuit.
Optional Challenge Tier - Flow Boost
This section is optional. Complete it only if you feel strong and your form is solid.
Instructions: Complete an additional 5 minutes of cardio flow, focusing on high knees and jumping jacks.
Finisher - Cardio Blast
Format: 4-minute AMRAP.
Instructions: Complete as many reps as possible of the following exercises.
Cool-Down - Relaxation Flow
Duration: 5-10 minutes.
Instructions: Focus on deep breathing and static stretches.
+Free Nutrition Guide