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 Storm Forge

Mon, 27 July 2026

Duration

45 minutes, plus 4-6 minutes with Optional Challenge

Focus

Full-body strength and gritty conditioning

Equipment

Kettlebell, with dumbbell and bodyweight options, plus mat if needed

Equipment
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Warm-Up

Duration: 9 minutes.

Instructions: 2 rounds of each movement.

1
March in place - 45 seconds
Add in arm swings
2
BW reverse lunge
15 seconds each side with arm reaches
3
Inchworm to high plank - 30 seconds
4
Scapular push-up
5
Doorframe row - 10 reps each side
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Main Workout

Format: Four-station EMOM

Time Cap: 16 minutes.

Instructions: Complete 4 rounds, performing one station at the start of each minute. Aim to finish each station in approximately 35–45 seconds, using the remaining time to recover. Choose a load that leaves 2–3 clean reps in reserve.

1
Kettlebell: Kettlebell push press - 8 reps. Dumbbell: Dumbbell push press - 8 reps. Bodyweight: Push-up - 12 reps.
2
Kettlebell: Kettlebell bent-over row – 8 reps each side Dumbbell: Dumbbell bent-over row – 8 reps each side Bodyweight: Doorframe row – 10 reps each side
3
Kettlebell: Kettlebell front-rack reverse lunge – 8 reps total, 4 each side Dumbbell: Dumbbell reverse lunge – 8 reps total Bodyweight: Reverse lunge to knee drive – 10 reps total
4
Kettlebell: Kettlebell swing – 15 reps Dumbbell: Dumbbell swing – 15 reps Bodyweight: Squat thrust – 12 reps
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Beginner Level

Use the following targets: Push press or elevated pike push-up – 6 reps Row – 6 reps each side Reverse lunge – 6 reps total Swing – 10 reps, or squat thrust – 8 reps Use a lighter load and prioritise controlled, confident movement. The workout should leave at least 15 seconds of recovery in each minute.

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Intermediate / Advanced Options

Option 1: Increased volume Add 2 reps to the press and lunge stations and 3 reps to the swing station.

Option 2: Increased load Use a heavier weight while still finishing every station with at least 10 seconds remaining.

Option 3: Controlled strength Add a two-second squeeze at the top of each row and a slow two-second lowering phase to every reverse lunge.

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Finisher

Format: Core Armour Circuit Duration: 9 minutes

Instructions: Complete 3 rounds. Work for 40 seconds and use 20 seconds to change position. Brace firmly and prioritise control over speed.

1
Kettlebell: Kettlebell dead bug pullover – 40 seconds Dumbbell: Dumbbell dead bug pullover – 40 seconds Bodyweight: Dead bug – 40 seconds
2
Kettlebell: Kettlebell plank pull through – 40 seconds Dumbbell: Dumbbell plank pull through – 40 seconds Bodyweight: Plank shoulder tap – 40 seconds
3
Side Plank Rotations
20 secs a side
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Optional Challenge Tier

Complete the standard workout first. Add this challenge only if you still feel strong and can maintain clean technique.

Format: Five-minute continuous complex

Instructions: Complete the three movements consecutively. For the kettlebell version, perform all reps on one side before switching sides. One right-side sequence plus one left-side sequence equals one round. Rest only when needed.

1
Kettlebell: Kettlebell clean – 3 reps each side Dumbbell: Dumbbell hang clean – 6 reps total Bodyweight: Burpee – 6 reps
2
Kettlebell: Kettlebell front-rack reverse lunge – 3 reps each side Dumbbell: Dumbbell front-rack reverse lunge – 6 reps total Bodyweight: Reverse lunge to knee drive – 6 reps total
3
Kettlebell: Kettlebell jerk - 20 reps (10 per side). Dumbbell: Dumbbell push press – 20 reps. Bodyweight: Explosive incline push‑up – 20 reps.
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Cool-Down

Duration: 7 minutes.

Instructions: Gentle breathing, stretch each side evenly.

1
Child's pose - 60s
60 seconds
2
Doorway Chest Stretch - 30s each side
60 seconds
3
Half‑kneeling hip flexor stretch with overhead reach - 30s each side
60 seconds
4
Supine hamstring stretch - 30s a side
60 seconds
5
Box Breathing
60 seconds
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Focus & Benefits

This session alternates upper-body pressing, pulling, unilateral leg strength and explosive conditioning without unnecessary floor transitions. The EMOM develops repeatable strength under fatigue, while the finisher trains anti-extension, anti-rotation and lateral core stability. The optional complex adds a final test of full-body power and work capacity.

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