TODAY'S
WORKOUT
Friday Fight Flow
Fri, 23 October 2026
46 minutes
Full-body conditioning, movement skill and core endurance
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Ready the Flow
Duration: 7 minutes
Scheme: 2 smooth rounds.
Instructions: Build the heart rate gradually and prepare the hips, shoulders and trunk for swinging, lunging, pressing and rotational work.
Complex 1 — Twenty-Minute Fight Flow
Time: 20 minutes
Format: EMOM-style flow
Scheme: 4 working minutes + 1 minute rest × 4 rounds
Instructions: Start a new movement at the top of each minute and work continuously until the minute ends. Minute 5 is complete rest. Repeat the full sequence four times. Choose a load you can still control in round four.
MINUTE 5 - REST
Complex 2 — Bodyweight Pressure
Time: 7 minutes
Format: Intervals
Scheme: 45s work / 15s transition × 7 stations
Instructions: Put the kettlebell down and move continuously through the seven exercises. Keep the pace high, but stay controlled as fatigue builds.
Complex 3 — Abs of fire
Time: 7 minutes
Format: Intervals
Scheme: 45s work / 15s transition × 7 stations
Instructions: Work through each station once. Keep the reps controlled and shorten the range if your lower back or trunk position starts to deteriorate.
Beginner Level
Use the Fight Flow Foundations version for Complex 1.
For Complex 2:
Star jumps → step jacks Squat thrusts → step-back squat thrusts Tabletop toe touches → reverse tabletop hold Jumping split squat + pulse → reverse lunges Mountain climbers → slow mountain climbers Hand-release push-ups → incline or knee push-ups Fast feet → fast march
For the abs complex, work for 30 seconds instead of 45 seconds where needed and use bent-knee variations.
Intermediate / Advanced Options
Option 1: Use a slightly heavier kettlebell in Fight Flow while maintaining clean movement throughout all four rounds.
Option 2: Reduce the minute-5 rest to 30 seconds, then use the remaining 30 seconds to prepare for the next round.
Option 3: Add a second round of Major Abs after 60 seconds rest.
Option 4: Do not automatically combine all three.
Cool-Down — Ease Out
Duration: 5 minutes
Focus & Benefits
Builds cardiovascular fitness, full-body strength endurance and coordination through repeated swinging, squatting, pressing, lunging and rotational movement. The 20-minute Fight Flow develops repeatable work capacity, while the bodyweight block raises the conditioning demand before a hard seven-minute core finish.
Pro Tip: The rest minute is part of the workout. Use it. Shake the arms out, control your breathing and start the next round ready to move well rather than simply survive it.
+Free Nutrition Guide