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.

Ripple Backline Quest

Tue, 22 September 2026

Duration

45 minutes

Focus

Cardio, posterior-chain control and mobility

Equipment

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

Equipment
⚡

Warm-Up

Duration: 8 minutes.

Instructions: Complete 2 rounds. Move smoothly through all 5 exercises and keep the range easy and controlled.

1
Overhead arm circles - 20 seconds each direction
2
Squat Jump to Stick - 6 reps
3
Walkouts - 5 reps
4
Leg Swings - 10 reps each side
5
Dynamic Hip Circles - 8 reps each side
🔥

Posterior Chain Circuit

Format: Circuit.

Time Cap: 16 minutes.

Instructions: 40s work / 20s transition × 4 rounds.

1
Single-leg Romanian deadlift
Alternate sides at the halfway point.
2
Single-arm rows
Alternate sides
3
Front-rack reverse lunge
Alternate sides at the halfway point
4
Plank Knee Drive
💪

Engine & Stability Circuit

Format: Circuit.

Time Cap: 10 minutes.

Instructions: 45s work / 15s transition × 2 rounds.

1
Front rack march
If using a single kettlebell, swap sides halfway into the 45 seconds.
2
Glute Bridge
3
High knees
4
Plank pull through
Alternate sides
5
Lateral lunge to knee drive
Alternate sides.
💪

Core Ladder Finish

Format: Descending ladder.

Instructions: Start at 15 reps, then 12, 9 and 6 for all 3 exercises. Move in order with only short transitions and keep the trunk braced throughout.

1
Reverse Crunches - 15-12-9-6 reps
2
Standing Russian Twist - 15-12-9-6 reps total
3
Side Plank Rotations - 15-12-9-6 reps total
🧘

Cool-Down

Duration: 6 minutes.

Instructions: Breathe slowly and let each stretch soften with each exhale.

1
Half-Kneeling Hip Flexor Stretch - 45 seconds each side
2
Figure-4 Stretch - 45 seconds each side
3
Child's Pose to Thread the Needle - 45 seconds each side
4
Seated forward fold - 60 seconds
🔥

Beginner Level

Complete 3 rounds instead of 4 in the Posterior Chain Circuit and 1 round instead of 2 in the Glutes & Core Circuit. Use bodyweight or lighter loads where needed, keep high knees as a fast march, and stop the core ladder after the 12-rep round if control starts to fade.

🔓

Intermediate / Advanced Options

Option 1: Add a fifth round to the Posterior Chain Circuit

Option 2: Complete 3 rounds of the Glutes & Core Circuit.

Option 3: Use a slightly heavier load on the Romanian deadlift, row or front-rack march while keeping the movement controlled.

🔥

Focus and Benefits

Builds cardiovascular fitness, posterior-chain strength and trunk control through hinging, lunging, carrying and steady locomotion. The timed circuits keep the heart rate moving without turning the session into a race, while the core finish reinforces stability and coordination.

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