Today's Workout
All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting this workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.
Flow Surge: Tuesday Energy Circuit
Date: 24 June 2025
Duration: 45 minutes
Focus: Balanced full-body conditioning and endurance
Equipment: Bodyweight, dumbbells, kettlebell (optional mat)
⚡ Energizer Warm-Up Flow
1. Arm circles (1 minute) – Video
2. High knees (1 minute) – Video
3. Leg Swings (1 minute) – Video
4. Dynamic Inchworm to Spiderman Lunge (1 minute) – Video
5. Jumping jacks (1 minute) – Video
💥 Main Circuit: Adventure Builder
Format: 3 rounds | 45 seconds work, 15 seconds rest | 1 minute rest between rounds
• Dumbbell thrusters (each round) – Video
• Mountain climbers (each round) – Video
• Kettlebell goblet squats (or bodyweight squats) – Video
• Push-Up to Side Plank – Video
• Bodyweight Skater Hops – Video
🔓 Bonus Quest: Explorer Challenge (Optional, Advanced)
*This section is optional. Level up your adventure with this extra challenge*
Instructions: Perform as a circuit, 2 rounds, 40 seconds each move, 20 seconds rest
• Kettlebell Swing + Thruster – Video
• Plank Jacks – Video
• V-Ups – Video
🚀 Final Burst: Power Pulse Finisher
Format: Tabata – 20 seconds work, 10 seconds rest | Alternate for 4 minutes
• Burpees – Video
• Hollow Body Hold – Video
*Repeat for total of 4 rounds each*
🧘 Flow Down: Guided Recovery
1. Standing quad stretch (1 minute/side) – Video
2. Seated forward fold (1 minute) – Video
3. Child's pose (1 minute) – Video
4. Cat-cow stretch (1 minute) – Video
🎯 Focus & Benefits
This circuit delivers a high-energy, full-body challenge while improving cardiovascular endurance, strength, and core stability. The creative sequencing keeps the workout fresh and fun, with options to scale up or down for any fitness level.
💡 Pro Tip
Stay present and playfully competitive with yourself – focus on quality of movement over speed. Progress is made with consistency, not just intensity.
🔁 Reminder
If you feel like coasting today, that’s fine – but remember, growth happens just outside your comfort zone. For extra challenge, try the optional Explorer section or add an extra round!