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.
🌟 Frolic Flame Circuit
Sat, 7 March 2026
Duration
45 min
Equipment
Kettlebell, Bodyweight
Equipment
⚡
Frolic Fire Warm-Up
1
1. Jumping jacks (1 minute)
Video2
2. High knees (45 seconds)
Video3
3. Arm circles (30 seconds forward/back)
Video4
4. Lateral lunges (30 sec/side)
Video5
5. Dynamic Hip Circles (30 sec/side)
Video💥
Flame Dance Main Circuit
Format: Circuit
Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds
1
Swings (40 sec)
Video2
Burpees (40 sec)
Video3
Mountain climbers (40 sec)
Video4
Goblet squats (40 sec)
Video5
Jump squats (40 sec)
Video🔓
Frolic Blaze Challenge
This section is optional. Label it clearly as advanced.
Instructions: 3 rounds | 30 sec each exercise | No rest
1
Single-Arm Kettlebell Swing (15 sec/side)
Video2
Plyo Lunges (30 sec)
Video3
Burpee to Push-Up (30 sec)
Video🚀
Flame Burst Finisher
Format: Tabata
1
Bodyweight Skater Hops
Video2
Plank Jacks
VideoAlternate between the two
🧘
Blissful Breeze Cool-Down
1
1. Standing quad stretch (30 sec/side)
Video2
2. Hamstring stretch (30 sec/side)
Video3
3. Child's pose (45 seconds)
Video4
4. Chest opener stretch (30 seconds)
Video🎯
Focus & Benefits
Boosts cardiovascular endurance, ignites full-body power, and enhances agility for playful energy all day.
Pro Tip: Smile through the burn – joy fuels your greatest breakthroughs.
GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide
+Free Nutrition Guide
One free workout. Every day. No planning required.