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.

Adventure Flow Blast

Wed, 22 July 2026

Duration

45 minutes, plus 5 minutes with Optional Challenge

Focus

Cardio recovery and functional strength

Equipment

Kettlebell, with dumbbell and bodyweight options, plus mat if needed

⚡

Warm-Up

Duration: 9 minutes.

Instructions: 2 rounds. 30 seconds each.

1
March in place - 30 sec
2
Doorframe row - 30 sec
3
Crab toe touch - 30 sec
4
Reverse plank - 30 sec
5
Lateral step-up - 30 sec
6
Fire hydrant - 30 sec
💥

Main Workout

Format: EMOM.

Time Cap: 16 minutes.

Instructions: 4 rounds of 4 minutes each. Perform each station for 45 seconds, rest 15 seconds.

1
Kettlebell: Push press - 12 reps. Dumbbell: Push press - 12 reps. Bodyweight: Push-up jack - 12 reps.
2
Kettlebell: Goblet squat - 10 reps. Dumbbell: Goblet squat - 10 reps. Bodyweight: Jump squat - 10 reps.
3
Kettlebell: Single-arm row - 10 reps each side. Dumbbell: Single-arm row - 10 reps each side. Bodyweight: Doorframe row - 10 reps.
4
Kettlebell: Farmer carry - 30 sec. Dumbbell: Farmer carry - 30 sec. Bodyweight: Bear squat - 30 sec.
🔥

Beginner Level

Reduce each station to 30 seconds work, 30 seconds rest, and lower the rep count to 8. Keep the load light enough to maintain good form; aim for effort around 5/10.

🔓

Intermediate / Advanced Options

Option 1: EMOM – add 2 reps to each press and row.

Option 2: EMOM – increase farmer carry time to 45 seconds.

Option 3: EMOM – add a 5‑second pause at the bottom of each squat thrust.

🚀

Finisher

Format: Circuit 3 rounds.

Instructions: Perform each exercise back‑to‑back for the prescribed reps, rest 30 seconds between rounds.

1
Kettlebell: Russian twist - 20 reps. Dumbbell: Russian twist - 20 reps. Bodyweight: Plank to push-up - 20 reps.
2
Kettlebell: Sit‑up press - 10 reps. Dumbbell: Sit‑up press - 10 reps. Bodyweight: Hollow hold - 30 sec.
3
Plank - 45 seconds
🔓

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: Ladder.

Instructions: Start at 12 reps, add 2 reps each round, finish when you cannot maintain form.

1
Kettlebell: Clean and thruster - 12 reps. Dumbbell: Clean and thruster - 12 reps. Bodyweight: Burpee broad jump - 12 reps.
2
Kettlebell: Snatch - 12 reps. Dumbbell: Snatch - 12 reps. Bodyweight: Broad jump - 12 reps.
3
Kettlebell: Plank drag-through – 12 reps total. Dumbbell: Plank drag-through – 12 reps total. Bodyweight: Beast kick-through – 12 reps total.
🧘

Cool-Down

Duration: 7 minutes.

Instructions: Gentle breathing and stretch, hold each for both sides.

1
Good morning - 30 sec
2
Quadruped hip extension - 30 sec
3
Side‑lying leg raise - 30 sec
4
Calf raise - 30 sec
🔥

Focus and Benefits

This workout blends cardio flow with functional strength, improving endurance and joint stability. The EMOM format keeps pacing consistent while the finisher hones core control. It fits a balanced mid‑week recovery day.

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