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.

Warrior Machine

Mon, 13 July 2026

Duration

45 minutes

Focus

Strength and Power

Equipment

Kettlebell, Dumbbells, Bodyweight

⚡

Warm-Up - Combat Prep

Duration: 8-10 minutes.

Instructions: Move through the warm-up with purpose, preparing for the intense workout ahead.

1
Bodyweight Squat to Lateral Lunge Flow - 3 sets of 10 reps
2
Dynamic Inchworm to Spiderman Lunge - 3 sets of 10 reps
3
Arm Swing to Squat - 3 sets of 10 reps
4
Leg Swings - 3 sets of 10 reps
5
High Knees - 3 sets of 10 reps
💥

Main Workout - The Storm

Format: 18-minute EMOM.

Time Cap: 18 minutes.

Instructions: Complete each exercise for 1 minute, then move to the next exercise.

1
Kettlebell Swing + Thruster - 10 reps. Bodyweight option: Burpees - 10 reps - Video.
2
Mountain Climber Twists - 20 reps
3
Standing Russian Twist - 15 reps
4
KB Renegade Rows - 10 reps per arm. Bodyweight option: Push-Ups - 10 reps - Video.
5
Kettlebell Halos - 10 reps
🔥

Beginner Level - Start Here

Complete 2 rounds of the main workout instead of 3. Use lighter weights or bodyweight alternatives. Rest for 30-60 seconds between exercises.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Increase the weight used for each exercise.

Option 2: Add 2 minutes to the EMOM.

Option 3: Complete an additional round of the main workout.

🔓

Optional Challenge Tier - The Fury

This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.

Instructions: Complete the following exercises for 4 minutes, resting for 1 minute between exercises.

1
Kettlebell Swing + Thruster - 20 reps
2
Mountain Climber Twists - 30 reps
3
Standing Russian Twist - 20 reps
🚀

Finisher - The Burn

Format: 4-minute AMRAP.

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

1
Jumping Jacks - 20 reps
2
Bodyweight Squats - 15 reps
3
Plank Shoulder Taps - 10 reps
🧘

Cool-Down - The Recovery

Duration: 5-10 minutes.

Instructions: Move through the cool-down with a focus on relaxation and recovery.

1
Child's Pose - 30 seconds
2
Cat-Cow Flow - 30 seconds
3
Seated Forward Fold - 30 seconds
4
Standing Quad Stretch - 30 seconds per leg
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