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

Sat, 1 August 2026

Duration

40 minutes

Focus

hybrid strength + conditioning

Equipment

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

Equipment
⚑

Warm-Up

Duration: 9 minutes.

Instructions: 2 rounds of each exercise.

1
Inchworm to high plank - 30 seconds
2
Squat to calf raise - 20 reps
3
March in place - 45 seconds
4
Shoulder tap push-up - 12 reps
5
Fire hydrant - 15 reps each side
6
Plank to push-up - 10 reps
πŸ’₯

Main Block

Format: EMOM.

Time Cap: 16 minutes.

Instructions: Complete 4 rounds, performing one exercise at the start of each minute. Aim to finish each station in approximately 35–45 seconds, then rest for the remainder of the minute. Choose a load that leaves 2–3 clean reps in reserve.

1
Front-rack reverse lunge
8 reps per leg
2
Plank pull through
8 reps per side
3
Swing to catch squat
10 reps
4
Strict press
5 reps per side
πŸ”“

Optional Advanced 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: 50-rep challenge

Time Cap: 5 minutes. Instructions: Complete 50 thrusters as quickly as good form allows. Use a lighter load than you used in the main workout and break the repetitions into manageable sets from the start. Stop if you can no longer maintain a stable rack position or strong overhead lockout.

1
Thruster
50 reps
πŸš€

Abs Finisher

Format: Ladder (Descending).

Time Cap: 5 minutes. Instructions: Complete 10 reps of each exercise, then 8, 6, 4 and 2 reps. Repetitions marked β€œeach side” must be completed on both sides. Move with control and keep your lower back braced throughout. IMPORTANT: Ignore KB variants and focus only on bodyweight versions.

1
Reverse Crunches
2
Plank Shoulder Taps
3
Hollow Body Rock
🧘

Cool-Down

Duration: 7 minutes.

Instructions: Move gently, focus on breathing and stretch each muscle.

1
90/90 hip switches - 60 seconds
2
Half-kneeling hip flexor stretch with overhead reach - 45 seconds each side
3
Supine hamstring stretch - 60 seconds each side
4
Doorway Chest Stretch - 45 seconds each side
5
Swimmer - 30 seconds
πŸ”₯

Focus and Benefits

This hybrid session builds functional strength, core stability and cardiovascular endurance. The EMOM format keeps intensity high while allowing brief recovery, perfect for an adventurous Saturday.

GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide

One free workout. Every day. No planning required.

πŸ‹οΈ GO FURTHER TOGETHER!

Share today's workout

𝕏finπŸ“§