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.
Solar Pulse Power Flow
Date: 13 December 2025
Duration: 45 minutes
Focus: Full-body conditioning and core strength
Equipment: Bodyweight, kettlebell or dumbbells (optional), mat
⚡ Sunrise Ignite Warm-Up
1. Arm circles – 1 minute – Video
2. Bodyweight squats – 1 minute – Video
3. High knees – 1 minute – Video
4. Dynamic Inchworm to Spiderman Lunge – 2 minutes – Video
5. Lateral Lunge to Reverse Lunge Flow – 1 minute total (30 sec/side) – Video
💥 Radiant Core Circuit
Format: Circuit
Instructions: 3 to 4 rounds – 40 seconds work, 20 seconds rest per move – 1 minute rest between rounds
• Kettlebell goblet squats – or bodyweight squats – 40 seconds – Video
• KB Renegade Rows – or Dumbbell renegade rows – 40 seconds – Video
• Mountain climbers – 40 seconds – Video
• BW reverse lunge – 40 seconds – Video
• Hollow Body Hold – 40 seconds – Video
🔓 Starburst Challenge Tier
*This section is optional. Advanced intensity only.*
Instructions: 2 rounds – 30 seconds on, 15 seconds off – move continuously
• Kettlebell Swings – or Kettlebell deadlifts if you need lower impact – 30 seconds – Video
• Burpee to Push-Up – modify with step-back burpee – 8 to 10 reps in 30 seconds – Video
• V-Ups – 30 seconds – Video
🚀 Comet Trail Finisher
Format: 4 minute EMOM (every minute on the minute)
• Minute 1 and 3 – Jump squats – 12 to 15 reps – Video
• Minute 2 and 4 – Push-Up to Side Plank – 8 to 10 reps – Video
*Repeat if needed*
🧘 Sunset Cool-Down Flow
1. Standing quad stretch – 1 minute total (30 sec/side) – Video
2. Hamstring stretch – 1 minute – Video
3. Child's Pose → Thread the Needle – 1 to 2 minutes – Video
4. Box Breathing – 2 minutes – Video
🎯 Focus & Benefits
This session builds total-body strength and endurance, sharpens core stability, and boosts cardiovascular conditioning while keeping impact manageable and flow-based.
💡 Pro Tip
Use each rest period to scan your body from head to toe, relax your shoulders and jaw, and refocus on smooth breathing so your final round feels more precise, not just more tired.