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.

Pulseway Cardio Control

Tue, 20 October 2026

Duration

40 minutes

Focus

Cardio, mobility and control

Equipment

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

Equipment
⚑

Find the Rhythm

Duration: 7 minutes.

Complete 2 smooth rounds. Start easy and gradually increase the range and rhythm.

1
Arm circles
10 each direction
2
Leg Swings
10/side
3
Bodyweight Squat to Lateral Lunge Flow
6 reps total
4
Walkouts
5 reps
5
Dynamic Hip Circles
8 per side
6
Jumping jacks
20 reps
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Complex 1 - Cardio Engine

Time: 18 minutes.

Format: Intervals


Scheme: 40s work / 20s transition Γ— 3 rounds

This is the main event today. Keep moving for the full 40 seconds, but aim for a pace you can reproduce across all three rounds rather than red-lining immediately.

1
Jumping jacks
2
Forward to back line hops
3
Squat thrust
4
Heel flicks
5
Lateral line hops
6
Fast feet
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Complex 2 β€” Mobility & Control Flow

Time: 10 minutes

Format: Flow

Scheme: 45s work / 15s transition Γ— 2 rounds

Slow things down without completely stopping. Use smooth range, steady breathing and controlled positions.

1
Lateral lunge
2
Kettlebell suitcase march
3
90/90 hip switches
4
Bird dog to elbow-knee tuck
5
Glute bridge march
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Beginner Level

Complete 2 rounds instead of 3 in Cardio Engine.

Use: Jumping jacks β†’ Step jacks Forward-back line hops β†’ Forward-back step taps Squat thrusts β†’ Step-back squat thrusts Heel flicks β†’ Fast march Lateral line hops β†’ Lateral step-overs Fast feet β†’ Brisk march

Complete 1 round of Mobility & Control Flow if needed. Use a bodyweight march instead of suitcase march and a normal glute bridge instead of marching.

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Intermediate / Advanced Options

Option 1: Add a fourth round to Cardio Engine for 24 minutes total.

Option 2: Keep all three rounds but try to maintain exactly the same pace from the first interval to the last.

Option 3: Use a slightly heavier suitcase load during Mobility & Control Flow without allowing the torso to lean.

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Cool-Down β€” Downshift

Duration: 5 minutes

1
Figure-4 Stretch
30s/side
2
Half-kneeling hip flexor stretch with overhead reach
30s/side
3
Supine hamstring stretch
30s/side
4
Thread the needle
30s/side
5
Box Breathing
60s
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Focus & Benefits

Builds cardiovascular fitness through simple, repeatable movement without adding another heavy strength stimulus after Monday. The longer cardio block develops work capacity and movement rhythm, while the second half shifts towards hip mobility, balance and trunk control to leave you feeling worked but not battered.

Pro Tip: Tuesday is about maintaining rhythm. Pick a pace in round one that you genuinely believe you can reproduce in round three β€” then prove it.

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