TODAY'S
WORKOUT
Weekend Motion Mash
Sat, 26 September 2026
41 minutes, plus 4 minutes with Carry EMOM
Hybrid conditioning, athletic movement and full-body stamina
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Spark Start
Duration: 5 minutes.
Scheme: 1 round of 6 moves.
Instructions: Move through the six exercises once, building range before speed. Stay light on your feet, breathe steadily, and let each rep wake up hips, shoulders and trunk for the quicker work ahead.
Strength Flow Drive
Time: 15 minutes.
Format: Intervals
Scheme: 3 rounds: 55s work / 20s rest.
Instructions: Complete all four stations for three rounds. Rest 20 seconds after every station. Choose a load and pace that let you stay crisp, upright and repeatable across all 15 minutes.
Full-Body Circuit
Time: 11 minutes.
Format: Circuit
Scheme: 2 rounds: 40s work / 15s rest.
Instructions: Run through all six moves twice. Rest 15 seconds after each station and keep transitions tidy. Use smooth reps, solid positions and a pace that stays punchy without turning messy.
Beginner Level
Complete 2 rounds instead of 3 in the Strength Flow Drive and 1 round instead of 2 in the Full-Body Circuit. Use lighter loads, shorten the bear crawl and use a standard push-up instead of the renegade row to push-up if needed. Skip the Carry EMOM first.
Intermediate / Advanced Options
Option 1: Add a third round to the circuit.
Option 2: Complete 10 intervals instead of 8.
Option 3: Use a heavier kettlebell for the squat walk only if posture stays solid.
Fast Full-Body Finish
Time: 4 minutes.
Format: Tabata — 20s work / 10s rest
Scheme: 8 rounds, alternating exercises: 20s work / 10s rest.
Instructions: Alternate between the two exercises for all eight rounds. Rest 10 seconds between efforts. Keep the speed lively, the shape clean and the effort sharp rather than reckless.
Carry EMOM
Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.
Time: 4 minutes.
Format: EMOM — every minute on the minute
Scheme: EMOM for 4 minutes, alternating stations for 2 rounds.
Instructions: At the top of each minute, alternate between the two stations. Rest for the remainder of the minute. Pick a load and rhythm that keep your posture tall and your steps controlled.
Cool-Down — Easy Drift
Duration: 6 minutes.
Scheme: 1 round of relaxed holds.
Instructions: Slow your breathing and soften the effort. Open the front of the hips and chest, then let the upper body unwind before you head back into the rest of your day.
Focus & Benefits
Builds cardiovascular fitness, full-body stamina and coordination through loaded lower-body work, pressing, pulling, locomotion and fast athletic movement. The changing formats keep the session lively and varied, while the optional carry EMOM adds an extra challenge for posture, trunk control and work capacity.
Pro Tip: On every loaded walk and march, imagine balancing a glass of water on your head. Tall posture and quiet feet will make the whole session feel smoother and stronger.
+Free Nutrition Guide