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.

Storm Chaser

Fri, 5 June 2026

Duration

45 minutes

Focus

Full-body strength and power

Equipment

Kettlebell, dumbbells, bodyweight, mat

⚡

Warm-Up - Combat Ready

Duration: 8-10 minutes.

Instructions: Move through the warm-up with purpose and intensity, preparing your body for the hardcore workout ahead.

1
Bodyweight Squat to Lateral Lunge Flow
30 seconds
2
Dynamic Inchworm to Spiderman Lunge
30 seconds
3
Lateral Lunge to Reverse Lunge Flow
30 seconds
4
Bear Crawl to Crab Walk
30 seconds
5
Arm Swing to Squat
30 seconds
💥

Main Workout - The Storm

Format: 18-minute rotating EMOM.

Time Cap: 18 minutes.

Instructions: Complete each exercise with maximum intensity, resting only when necessary.

1
Kettlebell Swing + Thruster - 12 reps. Bodyweight option: Burpee to Push-Up - Video.
2
Dumbbell Renegade Rows - 12 reps. Bodyweight option: Push-Ups - Video.
3
Kettlebell Goblet Squats - 12 reps. Bodyweight option: Bodyweight Squats - Video.
4
Dumbbell Thrusters - 12 reps. Bodyweight option: Jump Squats - Video.
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use lighter weights or bodyweight options. Rest for 30-60 seconds between exercises.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Increase the weight by 2-3 kg.

Option 2: Add 2-3 reps to each exercise.

Option 3: Reduce rest time by 15-30 seconds.

Option 4: Complete an additional round.

🔓

Optional Challenge Tier - The Final Burn

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: Complete the challenge with maximum intensity.

1
Kettlebell Swings - 30 seconds.
2
Burpees - 30 seconds.
3
Mountain Climbers - 30 seconds.
🚀

Finisher - The Storm Surge

Format: 4-minute AMRAP.

Instructions: Complete as many reps as possible with proper form.

1
Kettlebell Clean + Press. Bodyweight option: Push-Ups - Video.
2
Dumbbell Alternating Lunges. Bodyweight option: Bodyweight Squats - Video.
3
Kettlebell Halos. Bodyweight option: Arm Circles - Video.
🧘

Cool-Down - The Calm After

Duration: 5-10 minutes.

Instructions: Move slowly and deliberately, focusing on relaxation and recovery.

1
Child's Pose to Thread the Needle (30 seconds).
2
Wall-Assisted Downward Dog (30 seconds).
3
Half-Kneeling Hip Flexor Stretch (30 seconds).
4
Bird Dog Flow (30 seconds).
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