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.

Forge Power Circuit

Wed, 15 July 2026

Duration

42 minutes, plus 4-6 minutes with Optional Challenge

Focus

Interval engine with power and endurance

Equipment

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

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Warm-Up

Duration: 10 minutes.

Instructions: Perform 2 rounds of the following drills, moving steadily and focusing on mobility.

1
Kettlebell alternating swing - 30 seconds
2
Dumbbell squat to press - 12 reps
3
Quadruped hip extension - 12 reps each side
4
Fire hydrant - 12 reps each side
5
Lunge pulse - 15 reps each leg
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Main Workout

Format: EMOM.

Time Cap: 20 minutes.

Instructions: Every minute perform the listed kettlebell exercise ie Min 1 - exercise 1, Min 2 exercise 2 etc (or its dumbbell/bodyweight alternative). Choose a load that leaves 2-3 clean reps in reserve.

1
Kettlebell goblet squat hold - 10 seconds. Dumbbell option: Dumbbell front squat - 8 reps - Video. Bodyweight option: Squat hold - 10 seconds - Video.
2
Kettlebell goblet forward lunge - 8 reps each leg. Dumbbell option: Dumbbell goblet lunge - 8 reps each leg - Video. Bodyweight option: Forward lunge - 8 reps each leg - Video.
3
Kettlebell swing high pull - 12 reps. Dumbbell option: Dumbbell high pull - 10 reps - Video. Bodyweight option: Good morning - 12 reps - Video.
4
Kettlebell floor press - 10 reps. Dumbbell option: Dumbbell floor press - 10 reps - Video. Bodyweight option: Prisoner squat - 12 reps - Video.
5
Kettlebell rack step-up - 8 reps each leg. Dumbbell option: Dumbbell step-up - 8 reps each leg - Video. Bodyweight option: Lateral step-up - 8 reps each leg - Video.
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Beginner Level

Do 2 rounds of the EMOM, reduce each rep count by 2, keep the load light, rest 30 seconds between stations, aim to finish with good form and steady breathing.

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Intermediate / Advanced Options

Option 1: Add 2 extra reps to each station.

Option 2: Increase the kettlebell load while maintaining technique.

Option 3: Perform the EMOM in 3‑minute rounds instead of 4, reducing rest between stations.

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Finisher

Format: Countdown.

Instructions: Start with the listed rep count and count down each round.

1
Kettlebell thruster - 15‑12‑9 reps. Dumbbell option: Dumbbell thruster - 15‑12‑9 reps - Video. Bodyweight option: Squat thrust - 15‑12‑9 reps - Video.
2
Kettlebell crush press - 12 reps. Dumbbell option: Dumbbell crush press - 12 reps - Video. Bodyweight option: Burpee broad jump - 8 reps - Video.
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Optional Challenge Tier

Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.

Format: AMRAP (4 minutes).

Instructions: Complete as many quality rounds as possible.

1
Kettlebell snatch - 6 reps each arm. Dumbbell option: Dumbbell snatch - 6 reps each arm - Video. Bodyweight option: Broad jump - 6 reps - Video.
2
Kettlebell clean - 8 reps each arm. Dumbbell option: Dumbbell clean - 8 reps each arm - Video. Bodyweight option: Glute bridge - 12 reps - Video.
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Cool-Down

Duration: 8 minutes.

Instructions: Move slowly, focus on breathing and gentle stretch.

1
Hamstring walkout - 30 seconds each side
2
Side-lying leg raise - 12 reps each side
3
Calf raise - 20 reps
4
Wall sit march - 30 seconds
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Focus and Benefits

This session builds power, endurance and functional strength through interval EMOM work. The format maximises calorie burn while reinforcing movement patterns useful for daily activities. Consistent practice enhances muscular endurance and cardiovascular capacity.

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