TODAY'S
WORKOUT
Solid Strength Grid
Mon, 9 November 2026
Approximately 47 minutes
Full-body strength, athletic conditioning and deep core control
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Grid Primer
Duration: 7 minutes.
Instructions: Complete 2 rounds. Raise the heart rate first, then prepare the hips, shoulders and trunk for the loaded work.
Complex 1 — Strength Grid
Approx. 20 minutes
Format: Strength circuit
Scheme: 4 rounds. Rest 30 seconds between exercises and 60 seconds between rounds.
Instructions: Use a challenging but controlled load. This is the strength work of the session rather than a race for rounds.
Complex 2 — Ground Speed
Time: 8 minutes
Format: Intervals
Scheme: 30s work / 10s transition × 3 rounds
Complex 3 — Core Crush Six
Time: 6 minutes
Format: Intervals
Scheme: 45s work / 15s transition × 6 stations
Beginner Level
Complete 3 rounds instead of 4 in Strength Grid.
Complete 2 rounds of Ground Speed.
For Core Crush Six, work for 30 seconds and recover for the remainder of each minute.
Intermediate / Advanced Options
Option 1: Add a fifth round to Strength Grid.
Option 2: Use a 3-second lowering phase on the Romanian deadlift, goblet squat and floor press.
Option 3: Complete a fourth round of Ground Speed.
Option 4: Repeat Pilates Core Six after 60 seconds rest.
Option 5: Do not automatically combine all four.
Cool-Down — Grid Down
Duration: 6 minutes
Focus & Benefits
Builds full-body strength through hinging, squatting, pressing and pulling before switching to faster bodyweight movement. The final Pilates-inspired core block challenges compression, hip control and the deeper abdominal muscles through longer-lever movements.
Pro Tip: Keep Complex 1 heavy and controlled. You have plenty of opportunity to move quickly once the weights go down.
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