TODAY'S
WORKOUT
All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.
🌟 Agile Blaze Flow
Sat, 31 January 2026
Duration
45 min
Equipment
Kettlebell, Bodyweight
Equipment
⚡
Spark Ignition Warm-Up
1
1. Arm circles (1 minute)
Video2
2. High knees (45 seconds)
Video3
3. Lateral lunges (30 sec/side)
Video4
4. Dynamic Hip Circles (30 sec/side)
Video5
5. Bear crawl (45 seconds)
Video💥
Agile Flow Circuit
Format: Circuit
Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds
1
• Kettlebell swings (40 sec)
Video2
• Bodyweight skater hops (40 sec)
Video3
• Mountain climbers (40 sec)
Video4
• Kettlebell goblet squats (40 sec)
Video5
• Plank jacks (40 sec)
Video🔓
Blaze Advanced Tier
This section is optional. Label it clearly as advanced.
Instructions: 3 rounds | 30 sec each, minimal rest | For experienced athletes
1
• Plyo lunges (30 sec)
Video2
• Single-arm kettlebell swing (15 sec/side)
Video3
• Burpees (30 sec)
Video🚀
Flow Finisher
Format: Tabata
1
• Jump squats
Video2
• Kettlebell halos
VideoAlternate moves continuously
🧘
Gentle Ember Cool-Down
1
1. Standing quad stretch (30 sec/side)
Video2
2. Hamstring stretch (30 sec/side)
Video3
3. Child's pose (45 seconds)
Video4
4. Cat-cow stretch (30 seconds)
Video🎯
Focus & Benefits
Boosts agility, builds endurance, enhances coordination and ignites full-body power.
Pro Tip: Focus on smooth transitions between moves to maximize flow and minimize fatigue.
GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide
+Free Nutrition Guide
One free workout. Every day. No planning required.