TODAY'S
WORKOUT
Pulse & Pivot
Tue, 3 November 2026
37 minutes
Cardiovascular fitness, mobility and movement control
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Build the Pulse
Duration: 7 minutes
Instructions: Complete 2 rounds. Gradually raise the heart rate and open the hips and shoulders before the faster conditioning work.
Complex 1 — Cardio Six
Time: 18 minutes
Format: Intervals
Scheme: 40s work / 20s transition × 3 rounds
Complex 2 — Mobility Control
Time: 8 minutes
Format: Flow
Scheme: 45s work / 15s transition × 2 rounds
Beginner Level
Complete 2 rounds of Cardio Six instead of 3.
Complete 1 round of Mobility Control.
Keep the impact lower where needed and take additional recovery between stations.
Intermediate / Advanced Options
Option 1: Complete a fourth round of Cardio Six.
Option 2: Complete a third round of Mobility Control.
Option 3: Reduce the transitions in Cardio Six to 10 seconds while keeping the 40-second work periods.
Cool-Down — Drop the Pulse
Duration: 4 minutes
Focus & Benefits
Builds cardiovascular fitness and athletic movement through simple bodyweight conditioning before deliberately slowing the pace with hip, shoulder and trunk-control work. The contrast gives Tuesday a strong cardio stimulus without adding another heavy strength day.
Pro Tip: Push the conditioning block, then genuinely change gear. The second half should feel controlled rather than like an extension of the cardio work.
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