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.

Iron Monday Charge

Mon, 17 August 2026

Duration

43 minutes

Focus

Strength and conditioning

Equipment

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

Equipment
⚡

Warm-Up — Prime and Mobilise

Scheme: 1 round of 5 moves, smooth continuous flow.

Instructions: Keep this relaxed and purposeful. Breathe through the nose where you can, open the hips and shoulders, and let the pace build gradually rather than all at once.

1
Jumping jacks - 30 reps
Light and springy
2
Squat to calf raise - 8 reps
Pause tall at the top of each calf raise
3
Wall angels - 10 reps
Slow shoulder control
4
Dynamic Inchworm to Spiderman Lunge - 4 reps
Alternate lead leg each rep
5
Arm circles - 20 reps
10 forward, 10 backward
💪

Strength and conditioning forge

Time Cap: 18 minutes.

Format: E3MOM Scheme: Every 3 minutes × 6 rounds

Scheme: Every 3 minutes × 6 rounds

Instructions: At the start of each 3-minute block, complete all four exercises in order. Rest for whatever time remains, then begin again at the next 3-minute mark. Choose a load that allows you to keep the rounds consistent rather than racing the first few.

1
Swings
10 reps
2
Thruster
8 reps
3
Single-arm rows
10 reps total (5/side)
4
Burpees
8 reps
💪

Beginner Level

Complete 4 rounds instead of 6. Use 8 swings, 6 thrusters, 8 rows total and 5 step-back burpees. Aim to finish each round with plenty of recovery time remaining.

🔓

Intermediate / Advanced Options

Option 1: Use a slightly heavier load while keeping the standard reps.

Option 2: Complete the full 10/10/10/10 version each round.

Option 3: Do 8 rounds

🔥

Fast Finish Flow

Time Cap: 5 minutes.

Format: circuit.

Scheme: 40s work / 20s rest, 2 rounds minus the final rest.

Instructions: Keep the transitions sharp and the effort honest. This is conditioning, not chaos — steady breathing, tidy reps, and just enough push to finish with purpose.

1
Squat clean - 40 seconds
Light to moderate load, reset as needed
2
Reverse snow angel - 40 seconds
Squeeze shoulder blades gently on every rep
3
Mountain Climber Twists - 40 seconds
Quick feet, controlled torso rotation
🔓

Optional Power Burst

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

Time Cap: 6 minutes.

Format: Tabata.

Scheme: 20s work / 10s rest. Complete 2 full rounds of all 3 moves..

Instructions: Optional extra for strong users who still feel snappy. Stay explosive but controlled, and stop one step before your form gets loose.

1
Outside clean - 20 seconds
Switch hands as needed, crisp hip snap
2
Close-grip push-up - 20 seconds
Short, solid sets with a braced midline
3
Floor lat pull - 20 seconds
Smooth pull and reach pattern
🧘

Cool-Down — Downshift and Reset

Scheme: 1 round of 4 holds with slow breathing.

Instructions: Let the heart rate come down properly here. Long exhales, soft shoulders and no rushing out of the stretches.

1
Half-Kneeling Hip Flexor Stretch - 45 seconds
each side
2
Chest opener stretch - 45 seconds
Open the chest and breathe steadily
3
Supine hamstring stretch - 45 seconds
each side
4
Box Breathing - 60 seconds
Inhale 4, hold 4, exhale 4, hold 4
🎯

Focus & Benefits

This session builds lower-body strength, pressing strength, pulling strength and full-body conditioning, while sharpening trunk control and movement quality under fatigue.

Pro Tip: Set your weights beside your mat before minute one starts. Good training today comes from smooth transitions and repeatable reps, not from scrambling for kit halfway through.

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