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, 2 July 2026

Duration

45 minutes

Focus

Balanced Strength and Cardio

Equipment

Bodyweight, dumbbells, kettlebell, mat

⚡

Warm-Up - Flow Ignition

Duration: 8-10 minutes.

Instructions: Move through the warm-up with a focus on dynamic mobility and gradual pulse raiser.

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
High Knees - 30 seconds
4
Bodyweight Squats - 10 reps
5
Walking Lunges - 10 reps
💥

Main Workout - Strength and Flow

Format: Strength Circuit and Cardio Flow.

Time Cap: 25 minutes.

Instructions: Complete the strength circuit, then move into the cardio flow.

1
Goblet Squat - 10 reps. Bodyweight option: Bodyweight Squat - Video.
2
Renegade Rows - 10 reps. Bodyweight option: Push-Up - Video.
3
Mountain Climbers - 20 reps
4
Burpees - 10 reps
🔥

Beginner Level - Start Here

Complete 2 rounds of the strength circuit, then move into the cardio flow at a moderate pace. Focus on form and breathing.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 2 reps to each strength exercise.

Option 2: Increase the cardio flow duration by 5 minutes.

Option 3: Use heavier dumbbells or kettlebell for the strength circuit.

🔓

Optional Challenge Tier - Flow Boost

This section is optional. Complete it only if you feel strong and your form is solid.

Instructions: Complete an additional 5 minutes of cardio flow, focusing on high knees and jumping jacks.

1
High Knees - 30 seconds
2
Jumping Jacks - 30 seconds
🚀

Finisher - Cardio Blast

Format: 4-minute AMRAP.

Instructions: Complete as many reps as possible of the following exercises.

1
Jumping Jacks
2
Mountain Climbers
3
Burpees
🧘

Cool-Down - Relaxation Flow

Duration: 5-10 minutes.

Instructions: Focus on deep breathing and static stretches.

1
Child's Pose - 30 seconds
2
Seated Forward Fold - 30 seconds
3
Cat-Cow Stretch - 30 seconds
4
Leg Swings - 30 seconds
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