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.
Thursday Thunder
Thu, 23 April 2026
Duration
45 minutes
Focus
Cardio and strength training
Equipment
Kettlebell, dumbbells, bodyweight, mat
Equipment
⚡
Warm-Up Wave
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
3 minutes3
Arm Swing to Squat
2 minutes4
Leg Swings
2 minutes5
High knees
2 minutes💥
Main Cardio Blast
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Kettlebell Swing + Thruster
3 sets of 12 reps2
Mountain Climber Twists
3 sets of 20 reps3
Plyo Lunges
3 sets of 15 reps per leg4
Burpees
3 sets of 10 reps🔓
Optional Challenge Tier
A challenge for advanced users
1
Single-Arm Kettlebell Swing
3 sets of 15 reps per arm2
Renegade Rows
3 sets of 12 reps per arm3
Single-Leg Glute Bridge
3 sets of 15 reps per leg🚀
Finisher Blast
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Jumping jacks
20 sec work / 10 sec rest x 8 rounds2
Plank Jacks
20 sec work / 10 sec rest x 8 rounds🧘
Cool-Down Flow
1
Box Breathing
3 minutes2
Child's Pose to Thread the Needle
2 minutes3
Wall-Assisted Downward Dog
2 minutes4
Seated Forward Fold
2 minutes🎯
Focus & Benefits
This workout focuses on cardio and strength training to improve overall fitness and endurance.
Pro Tip: Stay hydrated throughout the workout and listen to your body to avoid injury.
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