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.
Blissful Flow Circuit
Tue, 23 December 2025
Duration
45 min
Equipment
Kettlebell, Bodyweight
Equipment
🌈
Joyful Warm-Up Flow
1
1. Arm circles (1 minute)
Video2
2. High knees (45 seconds)
Video3
3. Bodyweight squats (1 minute)
Video4
4. Leg Swings (30 sec/side)
Video5
5. Jumping jacks (1 minute)
Video✨
Bliss Circuit Main Flow
Format: Circuit
Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds
1
• Kettlebell swings (40 sec)
Video2
• Push-ups (40 sec)
Video3
• Bodyweight squats (40 sec)
Video4
• Mountain climbers (40 sec)
Video5
• Kettlebell goblet squats (40 sec)
Video (Alt: Bodyweight squats)🌟
Optional Bliss Boost Tier
This section is optional. Label it clearly as advanced.
Instructions: 3 rounds | 30 sec each | No rest between moves | 1 min rest between rounds
1
• Burpees (30 sec)
Video2
• Kettlebell clean + press (10/side)
Video3
• Plank jacks (30 sec)
Video🎉
Harmony Finisher
Format: Tabata
1
• Jump squats
Video2
• Bicycle crunches
Video🧘
Serene Cool-Down Flow
1
1. Standing quad stretch (30 sec/side)
Video2
2. Hamstring stretch (30 sec/side)
Video3
3. Child's pose (1 minute)
Video4
4. Cat-cow stretch (30 seconds)
Video🎯
Focus & Benefits
Boosts endurance, enhances mobility, and ignites joyful energy for balanced strength.
Pro Tip: Breathe deeply into each move – let your energy flow freely for peak performance.
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