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.

Momentum Mix

Thu, 23 July 2026

Duration

42 minutes, plus 4-6 minutes with Optional Challenge

Focus

Full-body cardio‑recovery flow

Equipment

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

Equipment
⚡

Warm-Up

Duration: 9 minutes.

Instructions: 2 rounds. 30‑second each exercise.

1
March in place - 30 seconds
2
Doorframe row - 30 seconds
3
Crab toe touch - 30 seconds
4
Reverse plank - 30 seconds
5
Scapular push-up - 30 seconds
6
Lateral step‑up - 30 seconds
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Main Workout

Format: Continuous Flow Circuit

Time Cap: 14 minutes.

Instructions: Complete 3 rounds of the 4 stations. Work for 45 seconds at each station, allowing 15 seconds to transition. Alternate side for unilateral movements. After stations 1–4, recover for 60 seconds before beginning the next round. Use a light load, move continuously, and aim for a steady effort of around 5–6/10.

1
Kettlebell: Goblet squat to overhead reach. Dumbbell: Goblet squat to overhead reach. Bodyweight: Squat to calf raise and overhead reach.
2
Kettlebell: Front-rack alternating reverse lunge. Dumbbell: Alternating reverse lunge. Bodyweight: Alternating reverse lunge with overhead reach.
3
Kettlebell: Single arm swings. Dumbbell: Single arm swings. Bodyweight: High knees - 30 seconds.
4
Jumping jacks
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Beginner Level

Reduce each EMOM round to 6 minutes, cut reps to 5 per station, and rest 30 seconds between stations. Keep the load light and focus on form; aim for a comfortable 5/10 effort.

🔓

Intermediate / Advanced Options

Option 1: Use double KBs for KB exercises

Option 2: Do 50 seconds work, 10 seconds rest

Option 3: Do four rounds of 50 seconds work instead of 3 of 45 seconds work.

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Final Flow

Format: Circuit – 3 rounds, 45‑second work, 15‑second rest.

Instructions: Cycle through the three exercises, focusing on smooth movement and breathing.

1
Kettlebell: Kettlebell pullover - 45 seconds. Dumbbell: Dumbbell pullover - 45 seconds. Bodyweight: Superman hold - 45 seconds.
2
Kettlebell: Crush press - 45 seconds. Dumbbell: Chest press - 45 seconds. Bodyweight: Close grip push up - 45 seconds.
3
Kettlebell: Sit‑up - 45 seconds. Dumbbell: Dumbbell Russian twist - 45 seconds. Bodyweight: Plank to push‑up - 45 seconds.
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Optional Challenge Tier

Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.

Format: Ladder – start 10 reps, add 5 each round, finish at 30 reps.

Instructions: Perform each station consecutively, increasing reps each round.

1
Kettlebell: Kettlebell snatch - 10‑30 reps. Dumbbell: Dumbbell snatch - 10‑30 reps. Bodyweight: Jumping jack - 10‑30 reps.
2
Kettlebell: High pull - 10‑30 reps. Dumbbell: High Pull - 10‑30 reps. Bodyweight: Burpees - 10‑30 reps.
3
Kettlebell: Bottoms‑up kettlebell goblet squat - 10‑30 reps. Dumbbell: Dumbbell goblet squat - 10‑30 reps. Bodyweight: Cossack squat hold - 30 seconds.
🧘

Cool-Down

Duration: 7 minutes.

Instructions: Gentle breathing, stretch each side evenly.

1
Wall sit calf raise - 45 seconds
2
Hip flexor stretch - 45 seconds each side
3
Child’s pose - 60 seconds
4
Deep diaphragmatic breathing - 60 seconds
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Focus and Benefits

This session builds cardiovascular endurance while preserving joint health through low‑impact movements. The EMOM format keeps the heart rate steady, and the final flow enhances mobility and core stability for a balanced week.

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