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Today's Workout

Kettlebell · 30 min

Cycle: —

Mobility Warm-Up

6–8 minutes. Smooth tempo. Breathe through the nose. Light bell if used.

Halos
8 each direction with a light bell. Elbows tucked, ribs down.
Prying Goblet Squat
3 reps × 3 deep breaths at the bottom. Drive knees out, keep heels down.
Hip Hinge Drill
10 reps bodyweight. Hips back, shins vertical, spine neutral.
KB Arm Bar
3–5 each side, controlled. Shoulder packed, eyes on bell.
Leg Swings
10 forward/back + 10 lateral each leg. Small to larger range.

Target: joints warm, hips open, shoulders stable.

Workout for the Day

Full‑body circuit. 3 rounds. ~20–22 minutes total. Rest ~60–90s between rounds.

Start 30:00 Timer

30:00

Reset

Load guide: last 2 reps should be tough with clean form.

Progression: add 1–2 reps per set or reduce rest by ~10s weekly.

⚠ Use at your own risk. Workouts here are general info, not medical or coaching advice. Consult a qualified professional before starting any exercise program, especially if you have injuries or medical conditions. Stop immediately if you feel pain, dizziness, or shortness of breath. By using this site you assume all risk of injury or adverse effects. BAMBAM Built and its owners aren't liable for injuries, losses, or damages from using this site. Full terms →