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.

Thursday Thunder Circuit

Thu, 3 July 2025

Duration

47 min

Equipment

Kettlebell, Dumbbell, Bodyweight

Equipment
⚑

BATTLE-PREP WARM-UP

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Bodyweight squats (1 min)
Video
4
4. Walkouts (1 min)
Video
5
5. Lateral lunge to reverse lunge flow (1 min)
Video
πŸ’₯

MAIN ASSAULT: POWER CIRCUIT

Format: 3 rounds | 45 sec work, 15 sec rest | 90 sec rest between rounds

1
β€’ Kettlebell swings (or jump squats if no KB) (45 sec)
Video | Bodyweight Alt
2
β€’ Push-ups (45 sec)
Video
3
β€’ Dumbbell renegade rows (or plank shoulder taps BW) (45 sec)
Video | Bodyweight Alt
4
β€’ Plyo lunges (45 sec)
Video
5
β€’ V-Ups (45 sec)
Video
πŸ”“

BRUTALITY MODE: OPTIONAL CHALLENGE TIER

This section is optional. For advanced warriors ready to go beyond.

Instructions: Complete 2 rounds, minimal rest

1
β€’ Burpee to push-up (10 reps)
Video
2
β€’ Kettlebell single-arm rows (10/side or BW alt: plank shoulder taps)
Video | Bodyweight Alt
3
β€’ Hollow body hold (30 sec)
Video
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FINAL BURN: CORE & GRIT FINISHER

Format: 2 rounds | 20 sec per move, no rest between

1
β€’ Plank jacks
Video
2
β€’ Mountain climbers
Video
3
β€’ Russian twists (Dumbbell or bodyweight)
Video

Repeat once

🧘

ARMOR REPAIR: COOL-DOWN

1
1. Chest opener stretch (1 min)
Video
2
2. Standing quad stretch (1 min/side)
Video
3
3. Figure-4 stretch (30 sec/side)
Video
4
4. Child's pose (1 min)
Video
🌟

Warm-Up

1
1. Jumping Jacks (3 minutes)
Video
2
2. Leg Swings (30 seconds each leg)
Video
3
3. Dynamic Inchworm to Spiderman Lunge (2 minutes)
Video
4
4. Wall Angels (1 minute)
Video
5
5. Bear Crawl (1 minute)
Video
πŸ’₯

Main Workout

Format: Circuit Training

Instructions: Perform each exercise for 40 seconds, rest for 20 seconds, and repeat for 3 rounds. Rest for 1 minute between rounds.

1
β€’ Dumbbell Hammer Curls (40 seconds)
Demo (Use Similar Video)
2
β€’ Dumbbell Alternating Lunges (40 seconds)
Video
3
β€’ Plank Shoulder Taps (40 seconds)
Video
4
β€’ Kettlebell Swings (40 seconds)
Video (Alternative: Bodyweight Jump Squats)
πŸ”“

Optional Advanced Tier

This section is optional and for advanced users.

Instructions: Perform each exercise for 50 seconds, rest for 30 seconds.

1
β€’ Dumbbell Renegade Rows to Push-Up (50 seconds)
Video
2
β€’ Kettlebell Clean + Press (50 seconds per side)
Video
3
β€’ Burpees (50 seconds)
Video
πŸš€

Finisher

Format: Tabata

Instructions: Perform each exercise for 20 seconds, rest for 10 seconds, repeat for 4 rounds.

1
β€’ Mountain Climbers
Video
2
β€’ Jump Squats
Video
🧘

Cool-Down

1
1. Standing Quad Stretch
Video
2
2. Seated Forward Fold
Video
3
3. Chest Opener Stretch
Video
4
4. Child’s Pose
Video
🎯

Focus & Benefits

This workout focuses on building full-body strength and enhancing cardiovascular endurance. It combines strength training with cardio exercises to improve overall fitness.

Pro Tip: Stay hydrated throughout your workout and focus on proper form over speed to maximize your results.

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