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.

Radiant Rhythm Run

Sun, 19 July 2026

Duration

40 minutes, plus 4-6 minutes with Optional Challenge

Focus

Unilateral work, posture and loaded marching

Equipment

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

⚡

Warm-Up

Duration: 9 minutes.

Instructions: 2 rounds. 30 seconds each.

1
Doorframe row - 30 seconds
2
Crab toe touch - 30 seconds
3
Reverse plank - 30 seconds
4
Cross-body push-up - 30 seconds
5
Staggered push-up - 30 seconds
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Main Workout

Format: EMOM.

Time Cap: 16 minutes.

Instructions: 8 stations, 2 minutes each. Choose a load that leaves 2-3 clean reps in reserve.

1
Kettlebell: Kettlebell front-foot elevated split squat - 8 reps each leg• Dumbbell: Dumbbell front-foot elevated split squat - 8 reps each leg - Video• Bodyweight: Split squat - 8 reps each leg - Video
2
Kettlebell: Kettlebell swing to catch squat - 12 reps• Dumbbell: Dumbbell swing - 12 reps - Video• Bodyweight: Good morning - 12 reps - Video
3
Kettlebell: Kettlebell rack reverse lunge - 8 reps each leg• Dumbbell: Dumbbell reverse lunge - 8 reps each leg - Video• Bodyweight: Reverse lunge - 8 reps each leg - Video
4
Kettlebell: Kettlebell floor press - 10 reps• Dumbbell: Dumbbell floor press - 10 reps - Video• Bodyweight: Close-grip push-up - 10 reps - Video
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Beginner Level

Reduce each station to 6 reps or 30 seconds, keep the same rest, and aim for a comfortable pace; effort should feel like a 5/10.

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Intermediate / Advanced Options

Option 1: EMOM – add 2 reps per station while maintaining the 2‑minute interval.

Option 2: EMOM – increase the load slightly, still leaving 2‑3 clean reps.

Option 3: EMOM – shorten rest between stations to 10 seconds, keeping reps the same.

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Final Flow

Format: Circuit.

Instructions: 2 rounds, 45 seconds work, 15 seconds rest each.

1
Kettlebell: Kettlebell pullover - 45 seconds• Dumbbell: Dumbbell pullover - 45 seconds - Video• Bodyweight: Fire hydrant - 45 seconds - Video
2
Kettlebell: Kettlebell goblet squat hold - 45 seconds• Dumbbell: Dumbbell goblet squat hold - 45 seconds - Video• Bodyweight: Glute bridge - 45 seconds - Video
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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: Ladder.

Instructions: Ascend from 8 to 12 reps, adding 1 rep each round, 30 seconds rest between rounds.

1
Kettlebell: Kettlebell squat to press - 8‑12 reps• Dumbbell: Dumbbell squat to press - 8‑12 reps - Video• Bodyweight: Pike push-up - 8‑12 reps - Video
2
Kettlebell: Kettlebell single-arm swing - 8‑12 reps• Dumbbell: Single‑arm dumbbell swing - 8‑12 reps - Video• Bodyweight: Single‑leg good morning - 8‑12 reps - Video
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Cool-Down

Duration: 7 minutes.

Instructions: Gentle breathing, stretch each side, hold calm.

1
Wall sit calf raise - 60 seconds
2
Lateral step-up - 60 seconds
3
Quadruped hip extension - 60 seconds
4
Hamstring walkout - 60 seconds
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Focus and Benefits

This session builds unilateral strength, improves posture and teaches loaded marching patterns while keeping the heart rate moderate. The EMOM format structures work and rest, supporting balanced recovery on a fun Sunday.

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