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.

Saturday Energy Boost

Sat, 30 May 2026

Duration

45 minutes

Focus

Full-body cardio and strength

Equipment

Bodyweight, dumbbells, kettlebell, mat

⚡

Warm-Up - Ignition Flow

Duration: 8-10 minutes.

1
Instructions: Start with dynamic inchworm to spiderman lunge. Move to leg swings - Video for 30 seconds. Then, walkouts - Video for 30 seconds. Finish with arm circles - Video for 30 seconds.
2
Dynamic inchworm to spiderman lunge - 30 seconds
3
Leg swings - 30 seconds
4
Walkouts - 30 seconds
5
Arm circles - 30 seconds
6
High knees - 30 seconds
🔥

Main Workout - Adventure Circuit

Format: Choose your path - bodyweight, dumbbells, or kettlebell.

Time Cap: 25 minutes.

Instructions: Complete as many quality rounds as possible in 25 minutes. Move steadily, keep form clean, and avoid sprinting the first 5 minutes.

1
Bodyweight option: Burpees - 10 reps, Mountain climbers - Video - 20 reps, Jump squats - Video - 15 reps.
2
Dumbbell option: Dumbbell thrusters - 10 reps, Dumbbell rows - Video - 10 reps per arm, Dumbbell alternating lunges - Video - 10 reps per leg.
3
Kettlebell option: Kettlebell swings - 15 reps, Kettlebell goblet squats - Video - 10 reps, Kettlebell single-arm rows - Video - 10 reps per arm.
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use bodyweight squats instead of jump squats. Reduce reps by half. Keep effort at 6/10 and stop each set with 2-3 good reps left.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add a round.

Option 2: Increase reps by 25%.

Option 3: Reduce rest time between exercises.

Option 4: Add a weighted vest for extra challenge.

🔓

Optional Challenge Tier - Sweat Fest

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: 4-minute AMRAP - burpees or jump squats.

1
Bodyweight option: Burpees - as many reps as possible.
2
Dumbbell option: Dumbbell thrusters - as many reps as possible.
3
Kettlebell option: Kettlebell swings - as many reps as possible.
🚀

Finisher - Final Flow

Format: 5-minute mobility flow.

Instructions: Move calmly and breathe through each transition.

1
Leg swings - 30 seconds
2
Arm circles - 30 seconds
3
Hip circles - 30 seconds
4
Walking lunges - 30 seconds
5
Side steps - 30 seconds
🧘

Cool-Down - Relaxation Time

Duration: 5-10 minutes.

Instructions: Focus on deep breathing and relaxation.

1
Child's pose - 30 seconds
2
Seated forward fold - 30 seconds
3
Cat-cow stretch - 30 seconds
4
Downward dog - 30 seconds
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