TODAY'S
WORKOUT
Velocity Control Blend
Tue, 18 August 2026
39 minutes
Cardio, mobility and control
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Primer Pulse
Scheme: Move through all 5 drills once, then repeat any that need a little extra attention until the 5 minutes are up..
Instructions: Build warmth gradually and keep everything loose. Think light feet, open hips and easy shoulder movement rather than stretching hard.
Smooth Engine Circuit
Time Cap: 20 minutes.
Format: circuit.
Scheme: 40s work / 20s rest x 5 rounds.
Instructions: Rotate through the 4 stations for 5 total rounds. Stay tidy on transitions, keep the pace even, and choose loads that let every rep look sharp from start to finish.
Beginner Level
Keep the warm-up and cooldown as written. In the main circuit, do 3 rounds instead of 5 at the same 40s / 20s timing, then do 2 rounds instead of 4 in the finisher and skip the optional challenge. If needed, use bodyweight only for the split squat and a very light dumbbell for the alternating press.
Intermediate / Advanced Options
Option 1: Use a slightly heavier weight on the alternating press while keeping your torso perfectly still.
Option 2: In the finisher, keep the 45s windows but switch to dead bug pull overs
Option 3: For the optional challenge, keep the same timings but complete 10 rounds
Core Control Finish
Approx. 6 minutes.
Format: flow.
Scheme: 45s each movement, flow continuously for 4 rounds total.
Instructions: Move from one exercise to the next without rushing. This should feel rhythmic and controlled, like a steady athletic flow rather than a sprint.
Optional Cruise Intervals
Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.
Time Cap: 6 minutes.
Format: intervals.
Scheme: 30s work / 30s rest x 6 rounds, alternating exercises.
Instructions: Optional extra if you still feel fresh and want a little more movement. Keep it snappy but controlled; strong users can go a touch quicker on the hops or use a slightly heavier bell on the clean, while staying smooth.
Cool-Down — Soft Landing
Scheme: Settle into each position and breathe slowly, letting the heart rate come down..
Instructions: Use these few minutes to soften the hips, back and shoulders. Easy breaths, relaxed jaw, and just enough stretch to feel space returning.
Focus & Benefits
Builds light cardio capacity, hip mobility, shoulder control and trunk stability with a smooth athletic feel.
Pro Tip: Think quiet landings, long exhales and still ribs — the calmer your positions, the better your engine work will feel.
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