Today's workout
All workouts require just a kettlebell, dumbbell or can be done with bodyweight
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Friday Full-Body Firestorm
Date: Friday, March 14, 2025
Duration: 45 minutes
Focus: Strength endurance, power development, and metabolic conditioning
Equipment: Kettlebell, dumbbell, bodyweight
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Warm-Up (10 minutes)
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Arm Circles (30 sec forward/30 sec backward) – Demo
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Bodyweight Squats (1 minute) – Demo
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High Knees (1 minute) – Demo
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Leg Swings (30 sec/side) – Demo
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Bear Crawl (1 minute) – Demo
Main Workout: Strength & Power Complexes (25 minutes)
3 rounds | 45 sec work / 15 sec rest
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Kettlebell Clean + Thruster (8/side) – Demo
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Dumbbell Renegade Rows (10 total) – Demo
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Single-Arm Kettlebell Swing (15/side) – Demo
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Plyo Lunges (12 total) – Demo
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Hollow Body Hold Pulses (30 sec) – Demo
Rest 60 seconds between rounds.
Optional Advanced Tier: The Overload (8 minutes)
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Double Kettlebell Front Squat (10 reps) – Heavy load
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Burpee Broad Jump (10 reps) – Demo
Finisher: EMOM Inferno (10 minutes)
Every Minute on the Minute:
Cool-Down (10 minutes)
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Child’s Pose (1 minute) – Demo
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90/90 Hip Stretch (1 minute/side) – Demo
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Standing Forward Fold (1 minute) – Demo
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Box Breathing (2 minutes) – Demo
Focus & Benefits
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Strength Endurance: Front rack lunges and thrusters build leg/core stamina.
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Power Development: Plyo lunges and swings enhance explosive strength.
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Metabolic Burn: EMOM finisher torches 400-500kcal via compound movements.
Pro Tip:
Consistency is Key
Focus on consistent effort rather than perfection. Showing up and completing workouts regularly is more important than occasional intense sessions. Aim to increase your workout frequency by one session per week if possible, and watch your progress accelerate over time. Additionally, prioritize hydration by drinking at least 8 glasses of water throughout the day to support muscle recovery and performance.
