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.

Grit Machine

Mon, 1 June 2026

Duration

45 minutes

Focus

Strength and Power

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Warm-Up - Combat Prep

Duration: 8-10 minutes.

Instructions: Move through the warm-up with purpose and intensity.

1
Bodyweight Squat to Lateral Lunge Flow
30 seconds
2
Dynamic Inchworm to Spiderman Lunge
30 seconds
3
Lateral Lunge to Reverse Lunge Flow
30 seconds
4
Bear Crawl to Crab Walk
30 seconds
5
Arm Swing to Squat
30 seconds
💥

Main Workout - The Forge

Format: 18-minute rotating EMOM.

Time Cap: 18 minutes.

Instructions: Complete each exercise with maximum intensity and move to the next one immediately.

1
Kettlebell Swing + Thruster - 12 reps. Bodyweight option: Burpee to Push-Up - Video.
2
Dumbbell Renegade Rows - 12 reps. Bodyweight option: Push-Ups - Video.
3
Kettlebell Goblet Squats - 12 reps. Bodyweight option: Bodyweight Squats - Video.
4
Kettlebell Alternating Reverse Lunges - 12 reps. Bodyweight option: BW Reverse Lunge - Video.
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use lighter weights or bodyweight options. Rest for 30-60 seconds between exercises.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Increase the weight by 2-3 kg.

Option 2: Decrease rest time to 15 seconds.

Option 3: Add 3 reps to each exercise.

🔓

Optional Challenge Tier - Max Out

This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.

1
Kettlebell Single-Arm Rows - 12 reps.
2
Dumbbell Thrusters - 12 reps.
3
Kettlebell Swings - 12 reps.
🚀

Finisher - Final Burn

Format: 4-minute AMRAP.

Instructions: Complete as many reps as possible with proper form.

1
Burpees.
2
Mountain Climbers.
3
Jumping Jacks.
🧘

Cool-Down - Recovery

Duration: 5-10 minutes.

Instructions: Focus on deep breathing and relaxation.

1
Child's Pose (30 seconds).
2
Cat-Cow Flow (30 seconds).
3
Leg Swings (30 seconds).
4
Seated Forward Fold (30 seconds).
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