TODAY'S
WORKOUT

Duration: 7 minutes.

Scheme: 2 rounds: 30s work per exercise, 5s to transition.

Instructions: Move through all six drills twice. Keep it continuous and unhurried. Let your breathing settle, open the hips and shoulders, and build range before pace.

Approx. 20 minutes.

Format: Flow

Scheme: 4 rounds: 40s work / 10s transition per exercise.

Instructions: Flow through all six stations for four rounds. Take 10 seconds to move on between exercises. Use a light kettlebell where loaded, stay crisp through positions, and keep the whole block at a smooth, steady effort.

Time: 4 minutes

Scheme: Alternate between the exercises for 30 seconds each. Repeat for 4 rounds continuously with no extra rest.

3 rounds instead of 4 in Control Flow

2 rounds of Triceps & Trunk Control instead of 4

4 Quick Pulse intervals instead of 8

Skip Intervals Extra first if needed

Option 1: Make the main flow 5 rounds instead of 4.

Option 2: Swap cross-body push-up for push-up to side plank

Option 3: Use a slightly heavier kettlebell for the alternating lunge while maintaining control.

Time: 4 minutes.

Format: Tabata — 20s work / 10s rest

Scheme: 8 rounds alternating exercises: 20s work / 10s rest.

Instructions: Alternate the two moves for the full eight rounds. Rest 10 seconds between efforts. Stay springy and tidy rather than frantic, and keep your trunk braced as breathing climbs.

Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.

Time: 5 minutes.

Format: Intervals

Scheme: 5 rounds alternating exercises: 20s work / 10s rest.

Instructions: Alternate the two stations for five rounds. Rest 10 seconds between efforts. Keep the knee drive balanced and the push-up controlled from start to finish.

Duration: 4 minutes

Scheme: 5 holds, 40s each.

Instructions: Breathe down, soften your ribs and let the pace drop. Ease into each position and finish feeling longer through the hips, front body and back line.