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, 28 May 2026

Duration

45 minutes

Focus

Balanced strength and cardio

Equipment

Bodyweight, dumbbells, mat

Equipment
⚡

Warm-Up - Flow Starter

Duration: 8-10 minutes.

Instructions: Move through the warm-up with a focus on mobility and flow.

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
Bodyweight Squat to Lateral Lunge Flow - 30 seconds
4
High Knees - 30 seconds
5
Dynamic Hip Circles - 30 seconds
💥

Main Workout - Strength Flow

Format: Tempo strength and flow.

Time Cap: 25 minutes.

Instructions: Move through the exercises with a focus on tempo and control.

1
Goblet Squat - 12 reps. Bodyweight option: Bodyweight Squat - Video.
2
Renegade Rows to Push-Up - 12 reps. Bodyweight option: Push-Up - Video.
3
Swings - 12 reps. Bodyweight option: Bodyweight Skater Hops - Video.
4
Plank Shoulder Taps - 12 reps.
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use bodyweight squats instead of goblet squats. Step back instead of jumping. Keep effort at 5/10 and stop each set with 2-3 good reps left.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add a round.

Option 2: Use heavier dumbbells or kettlebell.

Option 3: Reduce rest time.

Option 4: Add tempo to the exercises.

🔓

Optional Challenge Tier - Flow Bonus

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: Move through the flow with a focus on control and tempo.

1
Mountain Climber Twists - 12 reps.
2
KB Renegade Rows - 12 reps. Bodyweight option: Push-Up - Video.
3
Halos - 12 reps.
🚀

Finisher or Final Flow - Easy Finisher

Format: 5-minute easy flow.

Instructions: Move through the flow with a focus on relaxation and breathing.

1
Wall Angels - 30 seconds.
2
Leg Swings - 30 seconds.
3
Arm Circles - 30 seconds.
🧘

Cool-Down - Relaxation Time

Duration: 5-10 minutes.

Instructions: Relax, breathe, and target the worked areas.

1
Seated Forward Fold - 30 seconds.
2
Cat-Cow Flow - 30 seconds.
3
Standing Side Bends - 30 seconds.
4
Shoulder Rolls - 30 seconds.
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