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, 31 August 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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