TODAY'S
WORKOUT
Wake-Up Wave
Tue, 28 July 2026
42 minutes, plus optional challenge for a more intense workout
Cardio and mobility flow
Kettlebell, with dumbbell and bodyweight options (where available)
Warm-Up
Duration: 9 minutes.
Instructions: 2 rounds. Perform each move for 45 seconds.
Main Workout
Format: Circuit.
Time Cap: 16 minutes.
Instructions: Complete 4 rounds of the circuit, 40 seconds work, 20 seconds rest between stations.
Beginner Level
Reduce each work interval to 30 seconds and increase rest to 30 seconds. Use a lighter kettlebell or a single dumbbell for the swing and press. Aim for a moderate effort of 5/10, focusing on smooth movement and steady breathing.
Intermediate / Advanced Options
Option 1: EMOM - add 5 extra reps per minute to the swing and press while keeping rest unchanged.
Option 2: AMRAP - keep the 4‑minute interval but aim to complete more quality reps of the renegade row.
Option 3: Tempo - perform the hollow body hold with a 3‑second hold, 2‑second release for added core tension.
Final Flow
Format: 4‑minute continuous flow.
Instructions: Perform each exercise back‑to‑back for 1 minute, focusing on controlled breathing.
Optional Challenge Tier
Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.
Format: Chipper
Instructions: Complete 50 swings, followed by 50 burpees
Cool-Down
Duration: 7 minutes.
Instructions: Move gently, focus on breathing and stretch each muscle.
Focus and Benefits
This session boosts cardiovascular endurance while enhancing joint mobility and core stability. The circuit format keeps the heart rate elevated, delivering a balanced cardio‑strength blend that supports recovery and prepares the body for upcoming challenges.
+Free Nutrition Guide