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 Surge: Sunday Energy Circuit
Sun, 6 July 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Radiant Warm-Up Flow
1
1. Arm circles (1 min, light intensity)
Video2
2. High knees (1 min, moderate intensity)
Video3
3. Bodyweight squats (1 min, controlled)
Video4
4. Walkouts (1 min, steady)
Video5
5. Dynamic Hip Circles (30 sec/side, hip opener)
Video💥
Mainwave Circuit
Format: Circuit
1
• Dumbbell thrusters (40 sec, full-body power)
Video2
• Mountain climbers (40 sec, cardio core)
Video3
• Kettlebell goblet squats (option: bodyweight squats) (40 sec)
Video4
• Push-ups (40 sec, upper body)
Video5
• Bodyweight skater hops (40 sec, lateral power)
Video🔓
Bonus Flow Zone
Optional
This section is optional. Advanced challenge for extra sweat.
Instructions: Complete 2 rounds, 30 sec per move, no rest
1
• Burpee to Push-Up (advanced: jump, modify: step-back)
Video2
• V-Ups (core)
Video3
• Single-leg Romanian deadlift (switch sides after each round)
Video🚀
Pulse Push Finisher
Format: AMRAP 4 minutes (as many rounds as possible)
1
• Plank jacks (15 reps)
Video2
• Bicycle crunches (20 reps)
VideoRepeat sequence until time expires
🧘
Recovery Wave Cool-Down
1
1. Standing quad stretch (1 min, 30 sec/side)
Video2
2. Seated forward fold (1 min)
Video3
3. Thread the needle (30 sec/side)
Video4
4. Child's pose (1 min)
Video🎯
Focus & Benefits
This session fuses energizing cardio with strong, functional moves and mobility. Expect improved endurance, enhanced strength, better coordination, and a serious mood boost.
Pro Tip: Smile when the workout gets tough—your brain will follow your body’s energy. Use your breath for rhythm and reset between sets for a true flow state.
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