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.
Wake Up Fitness
Tue, 14 April 2026
Duration
45 minutes
Focus
Cardio and strength training
Equipment
Dumbbells, kettlebell, bodyweight, mat
Equipment
⚡
Warm Up Flow
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
3 minutes3
Lateral Lunge to Reverse Lunge Flow
3 minutes4
Bear Crawl to Crab Walk
3 minutes5
Arm Swing to Squat
optional, 2 minutes💥
Main Workout Blast
Format: Circuit
Instructions: 3 rounds - 40 sec work, 20 sec rest - 1 min rest between rounds
1
Plyo Lunges
3 sets of 12 reps2
Push-Ups
3 sets of 12 reps3
Renegade Rows to Push-Up
3 sets of 12 reps4
Mountain Climbers
3 sets of 30 sec5
Burpees
optional, 3 sets of 12 reps🔓
Optional Challenge Tier
A challenge for advanced users
1
Kettlebell Swing + Thruster
3 sets of 12 reps2
Single-Arm Kettlebell Swing
3 sets of 12 reps per arm3
Clean + Press
3 sets of 12 reps🚀
Finisher Blast
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Jumping Jacks
2
Plank Jacks
Repeat if needed
🧘
Cool Down Flow
1
Box Breathing
3 minutes2
Child's Pose to Thread the Needle
3 minutes3
Wall-Assisted Downward Dog
3 minutes4
Standing Quad Stretch
optional, 2 minutes🎯
Focus & Benefits
Improves cardiovascular endurance and increases strength
Pro Tip: Listen to your body and have fun while working out
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