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.

Easy Reset Session

Sun, 9 August 2026

Duration

34 minutes

Focus

Recovery, mobility and reset. NOTE: Sunday's workout is intended to be low impact - if you want a more challenging workout please visit our archive tab.

Equipment

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

Equipment
⚑

Warm-Up β€” Loosen and Arrive

Scheme: 2 rounds of 4 moves, moving steadily with relaxed breathing..

Instructions: Take your time and let each rep get a little smoother. Nothing sharp, nothing rushed β€” this is about easing into range and switching your body on.

1
Arm circles - 12 reps
Make the circles gradually bigger.
2
Side steps - 20 reps
Stay light on your feet.
3
Bodyweight Squat to Lateral Lunge Flow - 8 reps
Alternate sides through the flow.
4
Wall angels - 10 reps
Keep ribs down and move slowly.
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Reset Strength Circuit

Time Cap: 18 minutes.

Format: circuit.

Scheme: 40s work / 20s rest x 6 exercises, complete 3 rounds..

Instructions: Use a light to moderate load where needed and aim for smooth, repeatable reps for the full 40 seconds. Move station to station without hurry; the goal is quality movement, easy breathing and a steady rhythm.

1
Romanian deadlift - 40 seconds
Soft knees, long spine, slow lower and stand tall.
2
Crush press - 40 seconds
Press from the floor with control, keeping shoulders relaxed.
3
Bird Dog Flow
4
Floor lat pull - 40 seconds
Squeeze elbows down towards your sides each rep.
5
Glute bridge march
6
Single-arm rows
20 seconds each side
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Beginner Level

For the main circuit, do 30s work / 30s rest for 2 rounds instead of 3. Use bodyweight for the floor press pattern if needed by practising the pressing motion without load, and keep the Romanian deadlift very light.

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Intermediate / Advanced Options

Option 1: Keep the 40/20 format but use slightly heavier loads on the deadlift and crush press.

Option 2: Complete all 3 rounds, then add 1 extra 40-second round of the final two core/posture stations only.

Option 3: Slow the lowering phase to 3 seconds on the deadlift and crush press for every rep.

β›…

FInisher - Sunday Shuffle

Time Cap: 4 minutes

Format: Feel-good circuit Scheme: 30 seconds per movement, 2 rounds.

Instructions: Keep this light, rhythmic and fun. You should finish energised rather than exhausted.

1
Side steps
Light feet, relaxed arms.
2
Squat to calf raise
Smooth squat, reach tall at the top.
3
March in place
Easy rhythm, swing the arms naturally.
4
Plank Shoulder Taps
Slow and controlled, hips as still as possible.
🧘

Cool-Down β€” Settle and Breathe

Scheme: One gentle pass through the three holds..

Instructions: Let your breathing slow right down here. Ease into each position, soften your jaw and shoulders, and finish feeling more open than when you began.

1
Kneeling hip flexor stretch - 45 seconds
Hold 45s each side and breathe into the front of the hip.
2
Supine hamstring stretch - 45 seconds
Hold 45s each side; keep the stretch gentle.
3
Box Breathing - 60 seconds
Slow inhale, slow exhale, and let your ribs settle.
🎯

Focus & Benefits

Gentle mobility, trunk control, upper-body pushing and pulling, hip hinge patterning, and an overall full-body reset.

Pro Tip: If anything feels sticky today, don’t force range β€” breathe out, ease the shoulders down, and make the next rep a touch smoother rather than bigger.

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