TODAY'S
WORKOUT
Glide Control Session
Tue, 29 September 2026
34 minutes, plus 6 minutes with Flow Option
Cardio, mobility and control
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Smooth Switch-On
Duration: 5 minutes.
Scheme: 1 round of 5 moves for the listed reps.
Instructions: Move steadily through one round. Keep everything easy and rhythmic, and use this time to open the hips, wake the shoulders and settle your breathing.
Movement Intervals
Time: 10 minutes.
Format: Intervals
Scheme: 40s work / 10s rest x 2 rounds.
Instructions: Run 40 seconds on and 10 seconds off through all six stations, then repeat once. Rest only in the written breaks. Keep the pace smooth, the range tidy and the effort at 6 out of 10 or below.
Control Circuit
Time: 10 minutes.
Format: Circuit
Scheme: 45s work / 15s rest x 2 rounds.
Instructions: Work 45 seconds at each station with 15 seconds to change over, for two rounds. Use the 15-second transitions as your recovery. Choose loads and options that let you stay crisp, balanced and unhurried.
Beginner Level
Complete 1 round instead of 2 in both main circuits, and 4 total intervals instead of 8 in the Quick Pulse. Reduce the load or use bodyweight where possible. If needed, skip the Flow Option.
Intermediate / Advanced Options
Option 1: Add a third round to the main intervals only.
Option 2: In the Control Circuit, pause one second at the hardest point of each rep pattern.
Option 3: Use a slightly heavier load for the reverse lunge or strict press while maintaining control.
Quick Pulse
Time: 4 minutes.
Format: Tabata — 20s work / 10s rest
Scheme: 20s work / 10s rest x 8 rounds, alternating exercises.
Instructions: Alternate the two moves for eight total rounds. Rest for 10 seconds between efforts. Stay springy and accurate rather than frantic; this is a clean fast finish, not a max-out.
Flow Option
Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.
Approx. 6 minutes.
Format: Flow
Scheme: 30s work / 15s rest x 8 rounds, alternating exercises.
Instructions: Alternate these two stations for eight rounds total. Rest 15 seconds between efforts. Use this as an optional extra tier, keeping the transitions seamless and the movement quality high.
Cool-Down — Easy Return
Duration: 5 minutes.
Scheme: 1 round of relaxed holds.
Instructions: Let your breathing slow right down. Ease into each stretch and give the tight spots time to soften.
Focus & Benefits
Builds cardiovascular fitness, lateral movement and full-body control through hopping, lunging, trunk work and dynamic mobility. The timed circuits keep the heart rate moving without pushing into a red-line effort, while the mobility and stability work reinforce cleaner movement and coordination.
Pro Tip: On a moderate day, the win is rhythm. If your breathing gets choppy, lengthen the rest a touch or lighten the load and keep the movement looking sharp.
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