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.

Wake Up Fitness

Tue, 14 April 2026

Duration

45 minutes

Focus

Cardio and strength training

Equipment

Dumbbells, kettlebell, bodyweight, mat

⚡

Warm Up Flow

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
3 minutes
3
Lateral Lunge to Reverse Lunge Flow
3 minutes
4
Bear Crawl to Crab Walk
3 minutes
5
Arm Swing to Squat
optional, 2 minutes
💥

Main Workout Blast

Format: Circuit

Instructions: 3 rounds - 40 sec work, 20 sec rest - 1 min rest between rounds

1
Plyo Lunges
3 sets of 12 reps
2
Push-Ups
3 sets of 12 reps
3
Renegade Rows to Push-Up
3 sets of 12 reps
4
Mountain Climbers
3 sets of 30 sec
5
Burpees
optional, 3 sets of 12 reps
🔓

Optional Challenge Tier

A challenge for advanced users

1
Kettlebell Swing + Thruster
3 sets of 12 reps
2
Single-Arm Kettlebell Swing
3 sets of 12 reps per arm
3
Kettlebell Clean + Press
3 sets of 12 reps
🚀

Finisher Blast

Format: Tabata (20 sec work / 10 sec rest x 8 rounds)

1
Jumping Jacks
2
Plank Jacks

Repeat if needed

🧘

Cool Down Flow

1
Box Breathing
3 minutes
2
Child's Pose to Thread the Needle
3 minutes
3
Wall-Assisted Downward Dog
3 minutes
4
Standing Quad Stretch
optional, 2 minutes
🎯

Focus & Benefits

Improves cardiovascular endurance and increases strength

Pro Tip: Listen to your body and have fun while working out

GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide

One free workout. Every day. No planning required.

🏋️ GO FURTHER TOGETHER!

Share today's workout

𝕏fin📧