TODAY'S
WORKOUT

Duration: 9 minutes.

Scheme: 1-2 rounds through the 6 moves with easy transitions.

Instructions: Move drill to drill, opening range first and then bringing the heart rate up gently. Stay relaxed, light and tidy throughout.

Approx. 20 minutes.

Format: Flow

Scheme: 40s work / 20s rest x 5 rounds.

Instructions: Run the four stations in order for five rounds. Rest 20 seconds after each station. Choose a light-to-moderate load and keep the movement smooth, balanced and repeatable.

Do 3 rounds in the main, 6 total Tabata bouts, and 2 rounds of the challenge. Reduce the load or use bodyweight where needed. If you still need to scale, skip the challenge first.

Option 1: Make the main flow 6 rounds instead of 5.

Option 2: Add a 2-second balance pause after each lateral lunge rep.

Option 3: Use a slightly heavier kettlebell for dead cleans only if positions stay sharp.

Time: 4 minutes.

Format: Tabata — 20s work / 10s rest

Scheme: 20s work / 10s rest × 8 rounds, alternating exercises.

Instructions: Rotate through the two moves for the full set of bouts. Rest 10 seconds between efforts. Keep the pace lively, but stay crisp and controlled on every rep.

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

Time: 6 minutes.

Format: Circuit

Scheme: 30s work / 10s rest x 3 rounds.

Instructions: Complete three rounds of the circuit in order. Rest 10 seconds after each station. Use a manageable load and make every rep look calm, clean and well-timed.

Duration: 6 minutes.

Scheme: Accumulate the full holds with calm breathing.

Instructions: Let your breathing settle and soften into each position gradually. Long exhales, easy shoulders, no forcing.