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.

Titanic Pulse

Wed, 29 July 2026

Duration

45 minutes

Focus

Conditioning & cardio

Equipment

Kettlebell, with dumbbell and bodyweight option where available

Equipment
⚡

Warm-Up

Duration: 9 minutes.

Instructions: 2 rounds of each exercise.

1
Inchworm to high plank - 30 sec
2
Squat to calf raise - 30 sec
3
Wide push-up - 12 reps
4
Dive bomber push-up - 8 reps
5
Glute bridge march - 12 reps
💥

Main Block A

Format: AMRAP.

Time Cap: 8 minutes.

Instructions: Perform as many rounds as possible. Choose a load that leaves 2-3 clean reps in reserve.

1
Front-rack reverse lunge
12 reps - 6 per side
2
Push press
12 reps - 6 per side (Bodyweight option - Pike Push-ups)
3
Curl to pull over
12 reps - (Bodyweight version: Prone W-pull to overhead reach)
4
Plank pull through
12 reps
💥

Main Block B

Format: Circuit.

Time Cap: 8 minutes.

Instructions: 5 rounds of 50 sec work, 10 sec rest per station.

1
Swing to catch squat - 50 sec
2
Arnold press - 50 sec
3
Lateral bound - 50 sec
🚀

Finisher

Format: Chipper.

Instructions: Complete the list once, moving quickly while keeping good form.

1
Russian twists - 50 reps
2
Swimmer - 40 reps
3
Archer push-up - 30 reps
🧘

Cool-Down

Duration: 7 minutes.

Instructions: Gentle stretching, hold each for 30-45 seconds.

1
Doorway Chest Stretch - 45 sec
2
Half-kneeling hip flexor stretch with overhead reach - 45 sec each side
3
90/90 hip switches - 45 sec
4
Supine hamstring stretch - 45 sec each leg
5
Glute bridge - 45 sec
🔥

Focus and Benefits

This session builds cardiovascular endurance and muscular conditioning, blending high‑intensity intervals with core stability work. The AMRAP and circuit formats keep the heart rate elevated while targeting functional strength.

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