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 Surge

Mon, 15 June 2026

Duration

45 minutes

Focus

Full-body strength and conditioning

Equipment

Dumbbells, kettlebell, bodyweight, mat

⚡

Warm-Up - Combat Ready

Duration: 8-10 minutes.

Instructions: Move through the warm-up with purpose and intensity, preparing your muscles for the upcoming battle.

1
Bodyweight Squat to Lateral Lunge Flow
30 seconds
2
Dynamic Inchworm to Spiderman Lunge
30 seconds
3
Lateral Lunge to Reverse Lunge Flow
30 seconds
4
Bear Crawl to Crab Walk
30 seconds
5
Arm Swing to Squat
30 seconds
💥

Main Workout - The Forge

Format: 18-minute EMOM circuit.

Time Cap: 18 minutes.

Instructions: Complete each exercise at maximum intensity, resting only when necessary.

1
Dumbbell Squats - 10 reps. Bodyweight option: Bodyweight Squats - Video
2
Kettlebell Swings - 15 reps. Bodyweight option: Jumping Jacks - Video
3
Dumbbell Chest Press - 10 reps. Bodyweight option: Push-Ups - Video
4
Kettlebell Goblet Squats - 10 reps. Bodyweight option: Bodyweight Squats - Video
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use lighter dumbbells or bodyweight alternatives. Rest for 30-60 seconds between exercises.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Increase the weight by 2.5kg.

Option 2: Add 2 reps to each exercise.

Option 3: Reduce rest time by 15 seconds.

Option 4: Complete an additional round.

🔓

Optional Challenge Tier - Storm Chaser

This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.

Instructions: Complete 3 rounds of the following exercises at maximum intensity.

1
Burpees - 10 reps
2
Mountain Climbers - 20 reps
3
Jumping Jacks - 30 reps
🚀

Finisher - Final Burn

Format: 4-minute AMRAP.

Instructions: Complete as many reps as possible of the following exercises.

1
Plank Shoulder Taps
2
Russian Twists
3
Leg Raises
🧘

Cool-Down - Recovery Mode

Duration: 5-10 minutes.

Instructions: Focus on deep breathing and static stretches to aid in recovery.

1
Child's Pose
30 seconds
2
Standing Forward Fold
30 seconds
3
Seated Forward Fold
30 seconds
4
Hamstring Stretch
30 seconds
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