TODAY'S
WORKOUT
Don’t Drop It
Sat, 31 October 2026
32 minutes, plus 5 minutes with Bonus Mix
Grip endurance, coordination and full-body movement
One kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Get a Grip
Duration: 7 minutes
Instructions: Complete 2 rounds. Keep the first round relaxed and bring more energy into round two.
Complex 1 — Don’t Drop It
Time: 15 minutes.
Format: Grip flow
Scheme: 3 minutes work / 1 minute rest × 4 rounds
Instructions: Pick up one weight at the start of each 3-minute round and do not put it down until the round ends. Cycle through the exercises repeatedly. You can change hands and positions whenever required, but the bell stays with you.
Rest 1 minute after rounds 1–3.
Complex 2 — Bodyweight Mix-Up
Time: 6 minutes
Format: Intervals
Scheme: 30s work / 15s transition × 2 rounds
Beginner Level
Complete 3 rounds of Don’t Drop It instead of 4.
You may put the weight down briefly if your grip needs to reset.
Complete 1 round of Bodyweight Mix-Up.
Skip Bonus Mix if needed.
Intermediate / Advanced Options
Option 1: Use a heavier bell while keeping the full 3-minute rounds unbroken.
Option 2: Reduce the between-round rest to 45 seconds.
Option 3: Complete a third round of Bodyweight Mix-Up.
Option 4: Add Bonus Mix.
Bonus mix
Time: 5 minutes
Format: AMRAP
Cool-Down — Open the Hands
Duration: 4 minutes
Focus & Benefits
Builds grip endurance and coordination by keeping a single load moving continuously through different positions. The short bodyweight block then changes the stimulus completely and adds a faster athletic finish without making Saturday another conventional strength workout.
Pro Tip: The challenge is keeping possession of the bell, not racing the reps. Change hands early and often enough that your grip lasts the full three minutes.
+Free Nutrition Guide