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.

Fire Power Mix

Wed, 19 August 2026

Duration

38 minutes including the optional challenge

Focus

Engine and power

Equipment

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

Equipment
⚑

Warm-Up β€” Prime and Spark

Scheme: 2 rounds at an easy, continuous pace.

Instructions: Flow from one move to the next without hurrying. Open the hips and shoulders, switch the trunk on, and gradually bring the heart rate up.

1
Dynamic Hip Circles - 10 reps
smooth circles, change direction halfway
2
Wall angels - 8 reps
keep ribs down and reach long through the arms
3
Arm Swing to Squat - 8 reps
easy depth, let the arms loosen the shoulders
4
Heel flicks - 20 reps
light contacts with the floor
5
Inchworm to high plank - 4 reps
move deliberately and brace the plank
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5-4-3-2-1 Power Engine

Time: 20 minutes.

Format: AMRAP with timed burpee interrupt

Scheme: 20-minute AMRAP. At 3:00, 6:00, 9:00, 12:00, 15:00 and 18:00, stop and complete 8 burpees before returning to the complex

Instructions: Complete the five movements. Every 3 minutes do 8 burpees. The complex can be completed with double kettlebells/dumbbells or a single weight, alternating sides where appropriate.

1
Swings
5 reps
2
Clean
4 reps
3
Goblet squats
3 reps (If doing double use front rack position)
4
Thruster
2 reps
5
Man maker
1 rep
6
Burpees
8 reps every three minutes during the complex
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Beginner Level

Complete 15 minutes. Use 5 swings, 4 cleans, 3 squats, 2 thrusters and 1 modified man maker. Every 3 minutes complete 5 step-back burpees. Use a single weight throughout and prioritise smooth transitions over speed.

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Intermediate / Advanced Options

Option 1: Increase the load slightly while maintaining fast, crisp reps.

Option 2: Use double kettlebells or double dumbbells throughout the complex

Option 3: Replace the burpee interrupt with devil presses.

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Quickfire Finish

Time Cap: 4 minutes.

Format: Tabata.

Scheme: 20s work / 10s rest Γ— 8 intervals, alternating exercises.

Instructions: Short and sharp. Hit the first move with quick feet, then lock in tension on the second without letting the hips bounce around.

1
Plank Jacks - 20 seconds
quick out-and-in feet, shoulders over wrists
2
Push-Up to Side Plank - 20 seconds
Reach the knee towards the opposite elbow on each rep.
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Bonus Power Ladder

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

Time: 4 minutes.

Format: ladder.

Scheme: 4 minutes continuous: 4-6-8-10 reps, continuing to 12 and 14 if time allows.

Instructions: Optional extra for anyone still feeling fresh. Move through the 3 exercises in order, climbing the reps with tidy form and steady breathing. Strong users may continue to 14 only if the quality stays high.

1
Reverse lunge to knee drive
total reps, alternating sides
2
Hand release push ups
reps
3
High knees
Reps each side
🧘

Cool-Down β€” Downshift Drift

Scheme: Steady holds and calm breathing.

Instructions: Let the pulse come down on purpose. Breathe slowly, relax the jaw and shoulders, and use the holds to leave the session feeling better than you started.

1
Kneeling hip flexor stretch - 30 seconds
each side
2
Thread the needle - 20 seconds
each side
3
Seated forward fold - 40 seconds
fold only as far as your breathing stays easy
4
Child's Pose to Thread the Needle
20 secs each side
5
Box Breathing - 40 seconds
inhale 4, hold 2, exhale 6, hold 2
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Focus & Benefits

Builds explosive power, full-body work capacity, overhead strength, trunk stability and cardiovascular fitness.

Pro Tip: Don’t race the 5-4-3-2-1. Keep the complex smooth and efficient so you’ve still got enough in reserve to attack each burpee interrupt with purpose.

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