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

⚡

Warm-Up Wave

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
3 minutes
3
Arm Swing to Squat
2 minutes
4
Leg Swings
2 minutes
5
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 reps
2
Mountain Climber Twists
3 sets of 20 reps
3
Plyo Lunges
3 sets of 15 reps per leg
4
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 arm
2
Kettlebell Renegade Rows
3 sets of 12 reps per arm
3
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 rounds
2
Plank Jacks
20 sec work / 10 sec rest x 8 rounds
🧘

Cool-Down Flow

1
Box Breathing
3 minutes
2
Child's Pose to Thread the Needle
2 minutes
3
Wall-Assisted Downward Dog
2 minutes
4
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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