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.
Flow & Fire Thursday Blast
Thu, 12 March 2026
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Dynamic Awakening
1
1. Arm Circles
Video2
2. Dynamic Hip Circles (30 sec per side)
Video3
3. Arm Swing to Squat (1 min)
Video4
4. Dynamic Inchworm to Spiderman Lunge (1 min)
Video5
5. Heel Flicks (1 min)
Video💥
Power Circuit Surge
Format: Circuit
Instructions: 45 sec work, 15 sec rest | 90 sec rest between rounds
1
• Burpee to Push-Up
Video2
• Kettlebell Swing
Video3
• Dumbbell Thrusters
Video4
• Jump Squats
Video5
• Plank Shoulder Taps (1 min)
Video🔓
Strength Amplifier
This section is optional. Challenge yourself with heavier loads or extra reps.
Instructions: 2 rounds
1
• Kettlebell Clean + Press (10 per side)
Video2
• Dumbbell Renegade Rows
Video3
• Single-Leg Glute Bridge (8 per side)
Video🚀
Core Ignition Finisher
Format: Tabata
1
• Mountain Climber Twists
Video2
• Bicycle Crunches
VideoAlternate between exercises for 4 rounds
🧘
Mellow Recovery
1
1. Downward Dog (30 sec)
Video2
2. Child's Pose
Video3
3. Kneeling Hip Flexor Stretch (30 sec per side)
Video4
4. Figure-4 Stretch (30 sec per side)
Video5
5. Standing Forward Fold
Video🎯
Focus & Benefits
This workout builds explosive power, cardiovascular endurance, and core stability while maintaining an energetic, flowing rhythm. Perfect for Thursday momentum – you'll finish strong and feeling accomplished.
Pro Tip: Thursday is your midweek power check-in. Use this as a mental reset – push hard during the circuit, but flow through the finisher with intention. Your body will thank you as you head into the weekend.
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