Rise-Up Rhythm

Date: 12 October 2025

Duration: 45 minutes

Focus: Balanced strength, mobility, and flow – energize your week ahead

Equipment: Kettlebell, dumbbell, bodyweight, mat (all options provided)

🌞 Wake-Up Wave

Arm circles (1 min) – Video

Bodyweight squats (1 min) – Video

High knees (1 min) – Video

Lateral lunges (30 sec/side) – Video

Dynamic inchworm to Spiderman lunge (1 min) – Video

✨ Flow Circuit

Format: 3 rounds, 40 sec work, 20 sec rest, 1 min rest between rounds

Kettlebell goblet squats – Video (Alternative: Bodyweight squats)

Push-ups – Video

Dumbbell alternating lunges – Video (Alternative: Bodyweight reverse lunges)

Plank to downward dog – Video

Kettlebell single-arm rows – Video (Alternative: Bodyweight superman hold)

🌟 Optional: Peak Pulse

*Advanced – optional challenge*

Tabata format: 20 sec work, 10 sec rest, 8 rounds (4 min total)

Jump squats – Video

Mountain climbers – Video

Burpees – Video

🌈 Finisher Flow

Format: 3 rounds, 30 sec per move, 10 sec transition

Bodyweight skater hops – Video

Hollow body hold – Video

Standing Russian twist (with KB or DB) – Video (Alternative: Seated Russian twist)

🌿 Cool-Down Cascade

Child’s pose (1 min) – Video

Hamstring stretch (1 min/side) – Video

Chest opener stretch (1 min) – Video

Figure-4 stretch (30 sec/side) – Video

Box breathing (1 min) – Video

🎯 Focus & Benefits

This routine blends strength, mobility, and cardiovascular elements to promote balance, joint health, and full-body activation. Ideal for recovery days or as a springboard into your week, it builds resilience without burnout.

💡 Pro Tip

Sync your breath with movement—inhale during expansion (e.g., squat descent, reach), exhale during effort (e.g., standing up, pushing). This mindfulness enhances flow and reduces tension.

🔁 Reminder

Want more intensity? Browse the archive for a strength or power workout.