TODAY'S
WORKOUT
Trailblaze Motion Mix
Sat, 24 October 2026
36 minutes, plus 5 minutes with Bonus AMRAP
Hybrid conditioning, full-body strength and athletic control
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up β Launch Pad
Duration: 8 minutes.
Scheme: 2 rounds of 5 moves.
Instructions: Move through two rounds, starting easy and adding a touch more snap on round two. Keep breathing steady and let each rep open up the next one.
Hybrid Interval Drive
Time: 20 minutes.
Format: Intervals
Scheme: 5 rounds: 45s work / 15s rest.
Instructions: Run all four stations for 45 seconds, resting 15 seconds before moving on. Use a moderate load, stay crisp on the footwork, and keep the row position square and strong.
Beginner Level
Complete 3 rounds instead of 5 in Hybrid Interval Drive and 3 rounds instead of 5 in Fast Finish. Use lighter loads or bodyweight where needed, use a standard hip hinge instead of swings if required, and shorten the sliding ab tuck range. Cap the Bonus AMRAP at 3 minutes or skip it.
Intermediate / Advanced Options
Option 1: Add a sixth round to the main intervals.
Option 2: Extend the challenge to 7 minutes.
Option 3: Use a slightly heavier kettlebell for the goblet squat, swing or Romanian deadlift while maintaining clean movement.
Fast Finish
Time: 5 minutes.
Format: Circuit
Scheme: 5 rounds of both exercises β 20s work / 10s rest.
Instructions: Alternate the two movements for five rounds total. Rest 10 seconds after each station, then come back in with tidy positions and quick intent.
Bonus AMRAP
Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.
Time: 5 minutes.
Format: AMRAP
Scheme: AMRAP 5 minutes.
Instructions: For 5 minutes, cycle the three exercises in order for smooth, repeatable rounds. Rest as needed, keep the load sensible, and make every rep look the same.
Cool-Down β Soft Landing
Duration: 3 minutes.
Scheme: 3 x 60s holds.
Instructions: Ease the heart rate down and let each hold feel unhurried. Breathe low, relax your jaw, and leave the session feeling refreshed rather than flat.
Focus & Benefits
Builds full-body strength, cardiovascular fitness and athletic control through squatting, pulling, hinging and lateral movement. The longer interval block develops repeatable work capacity, while the floor-based finisher challenges trunk and upper-back control. The optional AMRAP adds a final strength-conditioning hit without overcomplicating the session.
Pro Tip: Donβt chase speed at the expense of position. Keep the squat tall, the row square and the swing explosive β clean movement will carry you further through all five rounds.
+Free Nutrition Guide