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.

Playful Power Circuit

Thu, 30 July 2026

Duration

38 minutes, plus 4-6 minutes with Optional Challenge

Focus

Hypertrophy, posture and joint strength

Equipment

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

Equipment
⚡

Warm-Up

Duration: 10 minutes.

Instructions: 2 rounds of each exercise.

1
Squat to calf raise BW - 12 reps
2
Inchworm to high plank - 8 reps
3
March in place - 30 seconds
4
Doorframe row - 10 reps
5
Plank Knee Drive - 10 reps each side
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Main Workout

Format: Upper/lower hypertrophy flow.

Time Cap: 16 minutes.

Instructions: Perform 4 rounds, one minute per station, rest 15 seconds between stations. Choose a load that leaves 2-3 clean reps in reserve. If you can't complete four rounds in the time cap aim for 3.

1
Strict press - 8 reps
2
Renegade row to push up - 6 reps each side
3
Dead bug pullover - 10 reps
4
Goblet squat hold - 30 seconds
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Beginner Level

Reduce each station to 5 reps, take a 30‑second rest between stations, and use a lighter kettlebell. Keep effort moderate (5‑6/10) and focus on clean technique.

🔓

Intermediate / Advanced Options

Option 1: EMOM – add 2 reps per station while keeping the 15‑second rest.

Option 2: AMRAP – keep the 4‑minute round but aim for more quality reps.

Option 3: Tempo – perform each rep with a 3‑second eccentric phase.

🚀

Finisher

Format: 3‑round ab circuit.

Instructions: Complete each exercise back‑to‑back, rest 30 seconds after each round.

1
Bicycle crunches - 30 reps
2
Russian twists - 20 reps
10 each side
3
Weighted Hollow Body Hold - 30 seconds
🔓

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: 3‑round countdown.

Instructions: Perform each exercise for 45 seconds, then rest 15 seconds before moving to the next.

1
Clean and thruster
Do these single arm, swapping halfway through.
2
Calf raise - 45 seconds
If one KB, use goblet hold.
3
Crush press
🧘

Cool-Down

Duration: 7 minutes.

Instructions: Perform each stretch gently, breathing deeply.

1
Doorway Chest Stretch - 45 seconds each side
2
Supine hamstring stretch - 60 seconds each side
3
Half‑kneeling hip flexor stretch with overhead reach - 45 seconds each side
4
90/90 hip switches - 60 seconds
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Focus and Benefits

This session builds muscular size while improving joint stability and posture. The hypertrophy flow keeps the heart rate steady, supporting both strength and endurance in a balanced way.

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