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.

Granite Conditioning Drive

Mon, 7 September 2026

Duration

33 minutes, plus approximately 6–20 minutes with the Forge 100/200/300 Challenge

Focus

Full-body strength, hinge power and trunk control

Equipment

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

Equipment
⚑

Warm-Up β€” Prime and Loosen

Duration: 9 minutes.

Scheme: 1 round of 6 exercises, moving steadily with brief transitions.

Instructions: Move through all six drills once, building range and heat as you go. Keep the pace smooth and controlled. Finish feeling switched on, not tired.

1
Jumping jacks - 40 reps
2
Dynamic Hip Circles - 12 reps
3
Arm Swing to Squat - 10 reps
4
Inchworm to high plank - 6 reps
5
Lateral Lunge to Reverse Lunge Flow - 8 reps
6
Leg Swings - 12 reps
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Crazy 8s

Time: 16 minutes

Format: AMRAP

1
Deadlifts
8 reps
2
Goblet squats
8 reps. Use front rack if doing doubles
3
Strict press
8 reps. Maintain strict press for as many rounds as possible but turn into push press when you start failing.
4
Single-arm rows
8 reps. If using singles it's 8 reps per side. Just 8 if using doubles.
5
Swings
8 reps
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Beginner Level

Use lighter weight single kettlebell and reduce rep range to 4-6 per exercise. Watch all videos first and focus carefully on form.

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Intermediate / Advanced Options

Option 1: Use double kettlebells.

Option 2: Increase rep range to 10-12 per exercise

Option 3: Use a slightly heavier kettlebell for goblet squats only.

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Conditioning Flush

Time: 6 minutes.

Format: Circuit

Scheme: 6 rounds alternating 30s work / 30s work.

Instructions: Alternate between the two exercises for 6 minutes without extra rest. Keep the rhythm steady throughout. Stay light on your feet and keep the trunk braced as breathing climbs.

1
March in place
2
Reverse Crunches
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πŸ”₯ Forge 100 / 200 / 300

Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.

Format: Chipper

Scheme: Beginner: 1 round = 100 reps Intermediate: 2 rounds = 200 reps Advanced: 3 rounds = 300 reps

Instructions: Complete the exercises in order. Choose how many rounds you do based on ability level.

1
Alternating kettlebell clean
20 reps total
2
Front-rack reverse lunge
20 reps total - Do 10 per side and switch
3
Push-ups
20 reps
4
Mountain climbers
20 reps
5
Burpees
20 reps
🧘

Cool-Down β€” Ease Down

Duration: 5 minutes.

Scheme: 1 relaxed pass through 5 holds.

Instructions: Slow your breathing and let the tension drop away. Hold each position gently and avoid forcing range.

1
Downward dog - 40 seconds
2
Hamstring stretch - 40 seconds
each side
3
Doorway Chest Stretch - 40 seconds
each side
4
Tricep stretch - 30 seconds
each side
5
Chest opener stretch - 30 seconds
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Focus & Benefits

Builds full-body strength and work capacity through repeated sets of hinging, squatting, pressing and pulling. The Crazy 8s format develops muscular endurance while the front-rack march and core work challenge trunk control under fatigue. Add the optional Forge 100 for a faster, high-energy mix of power, unilateral strength and conditioning.

Pro Tip: Don’t win the first five minutes. Choose a load that lets you keep the sets of eight moving cleanly and aim for your final rounds to look as sharp as your first.

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