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.
" Animal Flow Strength Circuit "
Fri, 6 June 2025
Duration
30-40 min
Equipment
Kettlebell, Bodyweight
Equipment
🏋️
Warm-up
5 Minutes
Get your body primed for movement and mobility with dynamic, animal-inspired patterns.
1
Arm circles (demo)
30 seconds2
Dynamic Hip Circles (demo)
30 seconds per side3
Bear crawl (demo)
1 minute4
Lateral lunges (demo)
30 seconds per side5
Jumping jacks (demo)
1 minute🔥
Main Circuit
16 Minutes
Cycle through these unique animal-inspired and functional moves. Perform 40 seconds of work, 20 seconds rest between each. Repeat for 2 rounds.
1
Bear Crawl → Crab Walk (demo)
forward bear crawl, backward crab walk2
Bodyweight Skater Hops (demo)
3
Swings (demo)
4
Push-Up to Side Plank (demo)
5
Lateral Lunge to Curtsy Lunge (demo)
6
Hollow Body Hold (demo)
7
Mountain Climber Twists (demo)
8
Single-leg Romanian deadlift
with kettlebell or bodyweight (demo)🎯
Finisher
3 Minutes
Challenge coordination and cardio endurance.
1
Burpee to Push-Up (demo)
1 minute2
Plank Jacks (demo)
1 minute3
Duck Walk (demo)
1 minute🧘
Cooldown
5 Minutes
Ease your body back to neutral and stretch the major muscle groups.
1
Child's pose (demo)
1 minute2
Standing forward fold (demo)
1 minute3
Thread the needle (demo)
30 seconds per side4
Standing quad stretch (demo)
1 minute5
Box Breathing (demo)
1 minuteThis circuit emphasizes functional bodyweight strength, coordination, and core work with minimal equipment. For a pure bodyweight option, swap all kettlebell moves for their listed modifications.
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