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

Mon, 29 June 2026

Duration

45 minutes

Focus

Full-body strength and conditioning

Equipment

Kettlebell, dumbbell, bodyweight, mat

⚡

Warm-Up - Combat Ready

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
30 seconds
2
Dynamic Inchworm to Spiderman Lunge
30 seconds
3
Lateral Lunge to Reverse Lunge Flow
30 seconds
4
Arm Swing to Squat
30 seconds
5
Dynamic Hip Circles
30 seconds
💥

Main Workout - The Forge

Format: 18-minute rotating EMOM.

Time Cap: 18 minutes.

Instructions: Complete each exercise for 1 minute, then move to the next one. Rest only during the transitions.

1
Kettlebell Swing + Thruster - 12 reps. Bodyweight option: Burpee to Push-Up - Video.
2
Dumbbell Renegade Rows - 12 reps. Bodyweight option: Push-Up to Side Plank - Video.
3
Kettlebell Goblet Squats - 12 reps. Bodyweight option: Bodyweight Squats - Video.
4
Kettlebell Single-Arm Rows - 12 reps. Bodyweight option: Plank Shoulder Taps - Video.
🔥

Beginner Level - Start Strong

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

💪

Intermediate / Advanced Options - Unleash Power

Option 1: Increase the weight by 2kg.

Option 2: Add 2 reps to each exercise.

Option 3: Reduce rest time between exercises to 15 seconds.

🔓

Optional Challenge Tier - Storm Chaser

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 3 rounds of the following exercises.

1
Kettlebell Swings - 12 reps.
2
Dumbbell Thrusters - 12 reps.
3
Burpees - 12 reps.
🚀

Finisher - Final Burn

Format: 4-minute AMRAP.

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

1
Kettlebell Goblet Squats.
2
Dumbbell Renegade Rows.
3
Push-Ups.
🧘

Cool-Down - Combat Recovery

Duration: 5-10 minutes.

Instructions: Move through the cool-down with control, focusing on relaxation and recovery.

1
Child's Pose to Thread the Needle
30 seconds
2
Wall-Assisted Downward Dog
30 seconds
3
Seated Neck Rolls
30 seconds
4
Seated Forward Fold
30 seconds
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