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.
Power Storm
Fri, 29 May 2026
Duration
45 minutes
Focus
Full-body strength and conditioning
Equipment
Kettlebell, dumbbells, bodyweight
⚡
Warm-Up - Ignition
Duration: 8 minutes
Instructions: Move through the warm-up with purpose and intensity
1
Bodyweight Squat to Lateral Lunge Flow
30 seconds2
Dynamic Inchworm to Spiderman Lunge
30 seconds3
Lateral Lunge to Reverse Lunge Flow
30 seconds4
Bear Crawl to Crab Walk
30 seconds5
Arm Swing to Squat
30 seconds💥
Main Workout - The Forge
Format: 18-minute rotating EMOM
Instructions: Complete each exercise with maximum intensity and rest only during the designated rest periods
1
Kettlebell Swing + Thruster (12 reps). Bodyweight option: Burpees (12 reps) - Video
2
Dumbbell Renegade Rows (12 reps). Bodyweight option: Push-Ups (12 reps) - Video
3
Kettlebell Goblet Squats (12 reps). Bodyweight option: Bodyweight Squats (12 reps) - Video
4
Dumbbell Thrusters (12 reps). Bodyweight option: Jump Squats (12 reps) - Video
🔥
Beginner Level - Start Here
Complete 2 rounds of the main workout instead of 3. Reduce the intensity and rest as needed. Focus on proper form and technique
🔓
Intermediate / Advanced Options - Turn The Dial Up
Option 1: Increase the weight or reps of each exercise
Option 2: Decrease rest time between exercises
Option 3: Add an extra round to the main workout
🔓
Optional Challenge Tier - Grit Test
1
Complete an additional 4-minute AMRAP of Burpees
as many reps as possible🚀
Finisher - Final Burn
Format: 4-minute Tabata
1
Instructions: Complete 20 seconds of Mountain Climbers (as many reps as possible) followed by 10 seconds of rest. Repeat for 4 minutes
🧘
Cool-Down - Recovery
Duration: 5 minutes
Instructions: Focus on deep breathing and static stretches for the major muscle groups
1
Child's Pose
30 seconds2
Downward Dog
30 seconds3
Seated Forward Fold
30 seconds4
Cat-Cow Stretch
30 secondsGET TOMORROW'S WORKOUT FIRST
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