TODAY'S
WORKOUT

Duration: 9 minutes.

Scheme: 1-2 relaxed rounds, moving continuously.

Instructions: Move through all five drills with smooth range and easy breathing. Treat this as rehearsal, not effort, and let each rep prepare the hips, shoulders and trunk for steady work.

Time: 20 minutes.

Format: Circuit

Scheme: 4 rounds: 60s work / 15s rest.

Instructions: Complete four rounds through the circuit. Rest 15 seconds after every station. Use a load that stays smooth for the full minute, and keep every rep crisp rather than rushed.

Do 3 circuit rounds instead of 4, 2 flow rounds instead of 3, and 1 set each in the challenge. Reduce the load or use bodyweight where needed. If form slips, skip the challenge first.

Option 1: Add a fifth round to the main circuit.

Option 2: Take the challenge to 3 sets each.

Option 3: Use a slightly heavier kettlebell for the deadlifts only.

Approx. 3 minutes.

Format: Flow

Scheme: 3 rounds: 30s work each exercise

Instructions: Move continuously for three rounds through both exercises. Rest only if needed between rounds. Keep the motion tidy, the breathing calm, and the trunk gently braced throughout.

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

Approx. 5 minutes.

Format: Straight sets

Scheme: 2 sets each, alternating exercises, with 45s rest between sets.

Instructions: Alternate the two movements for two sets each. Rest 45 seconds between sets. Keep the reps clean, leave a little in reserve, and prioritise posture over pace.

Duration: 4 minutes.

Scheme: One easy pass through all four holds.

Instructions: Slow right down here. Breathe through the nose where you can, soften the ribs, and let each position settle instead of chasing extra range.