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.

Final Storm

Fri, 31 July 2026

Duration

50 minutes

Focus

push day (chest, shoulders, triceps)

Equipment

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

Equipment
⚡

Warm-Up

Duration: 9 minutes.

Instructions: 2 rounds of each exercise.

1
March in place - 45 seconds
2
Shoulder tap push-up - 10 reps
3
Lateral lunge to knee drive - 12 reps
4
Hip thrust - 12 reps
💥

Complex 1: Five-movement Tabata

Format: Tabata

Time Cap: 20 minutes

Instructions: Complete 8 rounds of each exercise before moving to the next: 20 seconds of controlled work followed by 10 seconds of rest. Choose a load you can maintain across every interval without sacrificing technique. Beginners: If you struggle with a weighted version of an exercise switch to the body weight version.

1
Front‑rack reverse lunge
Swap legs each round
2
Strict press
Swap arms each round
3
Rack squat
If using a single KB, swap rack side each round.
4
Plank pull through
5
Dead bug pullover
🚀

Complex 2 - Upper Body Chipper

Format: Chipper

Instructions: Complete the full rep list once, moving as quickly as good form allows. Use a lighter load than you would for conventional strength work and break the larger sets into manageable chunks whenever needed.

1
Push press
40 reps
2
Close-grip floor press
30 reps
3
Skull crusher
20 reps
4
Triceps extension
10 reps
🔥

Abs finisher

Format: Abs countdown.

Instructions: Complete 10 reps of each exercise, followed by 8, 6, 4 and 2 reps. Repetitions marked “each side” must be completed on both sides. Move continuously with control and rest only when needed to maintain a strong core position.

1
Dead bug pullover
Rep count = per side so 10 reps equals 20 if counting both legs.
2
Reverse Crunches
3
Plank Knee Drive
Rep count = per side so 10 reps equals 20 if counting both legs.
🧘

Cool-Down

Duration: 7 minutes.

Instructions: Gentle breathing and stretch.

1
Doorway Chest Stretch - 30 seconds each side
2
90/90 hip switches - 45 seconds
3
Half‑kneeling hip flexor stretch with overhead reach - 30 seconds each side
4
Supine hamstring stretch - 45 seconds
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Focus and Benefits

This workout builds pressing strength, shoulder stability and triceps power while keeping the heart rate high. The Tabata format maximises metabolic conditioning, and the chipper finisher exhausts the upper‑body muscles for a strong finish.

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