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.
Groove & Grind Circuit
Thu, 6 November 2025
Duration
48 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Warm-Up Groove
1
1. Arm circles (1 minute)
Video2
2. High knees (1 minute)
Video3
3. Walkouts (1 minute)
Video4
4. Lateral lunges (30 sec/side)
Video5
5. Arm Swing to Squat (1 minute)
Video💥
Main Circuit Jam
Format: Circuit
Instructions: 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds
1
• Kettlebell goblet squats (40 sec)
Video2
• Dumbbell renegade rows (40 sec)
Video3
• Jump squats (40 sec)
Video4
• Mountain climbers (40 sec)
Video5
• Kettlebell halos (40 sec)
Video6
Bodyweight alternative for KB goblet squats: Bodyweight squats
Video🔓
Power-Up Bonus Tier
This section is optional. For advanced users eager for more challenge
Instructions: 2 rounds, move with intention
1
• Burpees (max reps in 40 sec)
Video2
• Single-leg Romanian deadlift (8/side)
Video3
• Hollow Body Hold (40 sec)
Video🚀
Rhythm Finisher
Format: Tabata
1
• Plank jacks
Video2
• Bodyweight skater hops
VideoAlternate moves each round
🧘
Cool-Down Flow
1
1. Standing quad stretch (45 sec/side)
Video2
2. Chest opener stretch (1 minute)
Video3
3. Seated forward fold (1 minute)
Video4
4. Child's pose (1 minute)
Video🎯
Focus & Benefits
This session boosts whole-body strength and coordination, ramps up cardio fitness, and enhances mobility while keeping energy and mood high. Functional patterns and varied tempos make the session both fun and effective.
Pro Tip: Focus on smooth transitions between moves and embrace the groove—letting music or tempo guide your pace can help you maintain intensity and flow throughout the workout.
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