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Weekend Warrior Ignition

Duration: 35 minutes Brief: A challenging strength-building workout to kick off your weekend.

Focus: Full-Body Strength & Metabolic Conditioning

Warm-Up (6 minutes)

  1. Kettlebell Halo March (1 min) - Hold KB at chest, march in place while circling KB around head

  2. Dumbbell Deadlift to Upright Row (1 min) - Full ROM hinge to standing row)

  3. Lateral Lunge to Overhead Press (30 sec/side) - Use single DB/KB

Strength Circuit: Triple Threat+ Complex (20 minutes)

3 rounds:

  1. Kettlebell Clean + Squat + Press (8/side)

    • Explosive triple-threat movementSubstitute: DB Snatch (12/side)

  2. Single-Leg Romanian Deadlift (10/side) - Hold KB/DB in the opposite hand

  3. Renegade Row Push-Up (10 total) - KB/DB in hands, row after each push-up.Do push-ups + shoulder taps on both sides if the renegade rows are too challenging.

  4. Goblet Squat to Curl (12 reps) - Hold KB/DB at chest, squat then curl

Finisher: 5-Minute Core Crusher

EMOM (Every Minute on the Minute):

  • Min 1: 15 Russian Twists (hold KB/DB)

  • Min 2: 10 V-Ups

  • Min 3: 20 Sec Hollow Body Hold

  • Min 4: 15 Dead Bugs (hold KB overhead)

  • Min 5: Max Rep KB/DB Sit-Ups


Cool-Down (5 minutes)

  1. Kneeling Hip Flexor Stretch (30 sec/side) - Hold KB/DB for added tension

  2. Thread the Needle (30 sec/side)

  3. Standing Forward Fold Pulse (1 min)

Pro Tip: Pair this with 10 minutes of post-workout yoga flows (child's pose → downward dog) to enhance recovery before Sunday's rest day (if you chose it to be a rest day).

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