TODAY'S
WORKOUT

Duration: 7 minutes.

Scheme: 1 round of 5 moves.

Instructions: Move through one smooth round. Rest only as needed between exercises. Keep every rep easy and deliberate as you open the hips, switch on the shoulders and wake up your brace.

Approx. 18 minutes.

Format: Straight sets

Scheme: 2 sets each, moving exercise to exercise with 30-45s rest between sets.

Instructions: Complete 2 straight sets of each exercise before moving to the next. Rest 30-45 seconds between sets. Choose loads and positions you can own cleanly with calm bracing and 2-3 reps in reserve.

Do 1 set instead of 2 in the main section, and 1 round instead of 2 in the finisher and challenge. Reduce the load or use the simplest controlled version of each move. If needed, skip the optional challenge first.

Option 1: Add a third set to the first three main exercises.

Option 2: Take the challenge flow to 3 rounds at the same steady pace.

Option 3: Use a slightly heavier kettlebell on the good mornings only.

Time: 6 minutes.

Format: Circuit

Scheme: 40s work / 20s rest x 2 rounds.

Instructions: Run two rounds through all three stations. Rest 20 seconds after each exercise. Keep the pace even, the posture tidy and the range fully under control.

Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.

Approx. 6 minutes.

Format: Flow

Scheme: 45s work / 15s transition x 2 rounds.

Instructions: Flow through both rounds at a measured pace. Use the 15 seconds to reset between stations. Favour smooth balance, crisp positions and a load that stays comfortably below strain.

Duration: 5 minutes.

Scheme: 4 relaxed holds.

Instructions: Ease into each position and let your breathing slow. Aim to leave the session feeling longer through the hamstrings, easier through the chest and calmer through the shoulders.