TODAY'S
WORKOUT

Duration: 9 minutes.

Instructions: Complete 2 rounds. Perform each exercise for 45 seconds, using 10 seconds to transition.

Format: EMOM.

Time Cap: 16 minutes.

Instructions: Complete 4 rounds. Perform one station at the start of each minute, aiming to finish the repetitions in approximately 35–45 seconds. Rest for the remainder of the minute. Choose a load that leaves 2–3 clean reps in reserve.

Reduce the repetitions by approximately 25% and choose a load that allows you to finish each station with at least 20 seconds remaining. Use bodyweight good mornings instead of broad jumps for a low-impact option. Perform incline push-ups instead of pike push-ups if needed. Keep the effort moderate at around 5–6/10 and focus on consistent, controlled movement.

Option 1: Increased reps Add 2–3 repetitions to each station while still finishing within approximately 45 seconds.

Option 2: Increased load Use a heavier kettlebell or dumbbell while maintaining clean technique and leaving 1–2 good repetitions in reserve.

Option 3: Extra round Complete a fifth round, extending the main workout to 20 minutes. Choose only one progression rather than increasing the repetitions, load and duration at the same time.

Format: Core circuit.

Duration: 6 minutes. Instructions: Complete 2 rounds. Perform each exercise for 40 seconds, rest for 20 seconds, then move to the next station.

Time: 5 minutes.

Format: AMRAP

Instructions: Complete as many quality rounds as possible. The entire challenge can be performed in a small home workout space.

Duration: 7 minutes.

Instructions: Perform each stretch gently, holding each side for 30 seconds.

This session builds total‑body power, improves core stability, and sharpens mental grit. The EMOM format forces consistent work rate while the finisher hones abdominal strength for a warrior‑like centre.