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 Power Surge

Wed, 17 June 2026

Duration

45 minutes

Focus

Full-body strength and conditioning

Equipment

Kettlebell, dumbbells, bodyweight, mat

Equipment
⚡

Warm-Up - Combat Prep

Duration: 8-10 minutes.

Instructions: Move through the warm-up with purpose and intensity.

1
Bodyweight Squat to Lateral Lunge Flow
30 seconds
2
Dynamic Inchworm to Spiderman Lunge
30 seconds
3
Leg Swings
30 seconds
4
Arm Circles
30 seconds
5
High Knees
30 seconds
💥

Main Workout - The Forge

Format: 18-minute rotating EMOM.

Time Cap: 18 minutes.

Instructions: Complete each exercise with maximum intensity and move to the next one.

1
Kettlebell Swing + Thruster - 12 reps. Bodyweight option: Burpee to Push-Up - Video.
2
Dumbbell Rows - 12 reps. Bodyweight option: Push-Ups - Video.
3
Kettlebell Alternating Reverse Lunges - 12 reps. Bodyweight option: BW Reverse Lunge - Video.
4
Dumbbell Thrusters - 12 reps. Bodyweight option: Squat Jumps - Video.
🔥

Beginner Level - Start Strong

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

🔓

Intermediate / Advanced Options - Unleash Fury

Option 1: Add 2 reps to each exercise.

Option 2: Use heavier weights.

Option 3: Reduce rest time between exercises.

Option 4: Complete an additional round.

🔓

Optional Challenge Tier - Storm Mode

This section is optional. Complete it only if you feel strong and your form is solid.

Instructions: Complete 3 rounds of the following exercises.

1
Kettlebell Swings - 15 reps
2
Dumbbell Squat Jumps - 15 reps
3
Burpees - 10 reps
🚀

Finisher - Final Strike

Format: 4-minute AMRAP.

Instructions: Complete as many reps as possible.

1
Mountain Climbers
2
Plank Shoulder Taps
3
Jumping Jacks
🧘

Cool-Down - Recovery Mode

Duration: 5-10 minutes.

Instructions: Focus on deep breathing and relaxation.

1
Child's Pose
30 seconds
2
Downward Dog
30 seconds
3
Seated Forward Fold
30 seconds
4
Cat-Cow Stretch
30 seconds
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