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: Thursday Energy Circuit
Thu, 26 June 2025
Duration
45 min
Equipment
Dumbbell, Bodyweight
Equipment
⚡
Flow Warm-Up
1
1. Arm circles (1 min)
Video2
2. Bodyweight squats (1 min)
Video3
3. High knees (1 min)
Video4
4. Dynamic Hip Circles (30 sec/side)
Video5
5. Walkouts (1 min)
Video💥
Main Circuit Flow
Format: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
• Dumbbell thrusters (40 sec)
Video2
• Push-ups (40 sec)
Video3
• Dumbbell alternating lunges (40 sec)
Video4
• Plank to downward dog (40 sec)
Video5
• Jumping jacks (40 sec)
Video🔓
Power Play Challenge
Optional
This section is optional. For advanced users seeking an extra push.
Instructions: Complete 2 rounds, minimal rest
1
• Burpee to Push-Up (10 reps)
Video2
• KB Renegade Rows (8 reps/side)
Video3
• Bodyweight Skater Hops (30 sec)
Video🚀
The Lightning Finisher
Format: Core Circuit
1
• Hollow Body Hold
Video2
• V-Ups
Video3
• Russian twists
VideoRepeat if needed
🧘
Flow Recovery Cool-Down
1
1. Chest opener stretch (1 min)
Video2
2. Standing quad stretch (1 min/side)
Video3
3. Seated forward fold (1 min)
Video4
4. Cat-cow stretch (1 min)
Video🎯
Focus & Benefits
This circuit fuses strength, cardio, and flow-based mobility for a high-energy session that boosts endurance, coordination, and total-body power. Expect to challenge every major muscle group while keeping your heart rate up and your movement smooth.
Pro Tip: Stay present. Focus on each rep and each breath rather than the finish line. Your energy and performance soar when your mind is in the moment.
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