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.
🌟 Harmony Flow Circuit
Sun, 28 December 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Gentle Wake-Up Flow
1
1. Arm circles (1 minute)
Video2
2. Jumping jacks (1 minute)
Video3
3. Leg Swings (30 sec/side)
Video4
4. Dynamic Hip Circles (30 sec/side)
Video5
5. Walking lunges (1 minute)
Video💥
Harmony Circuit Flow
Format: Circuit
Instructions: 4 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
• Kettlebell swings (40 sec)
Video (Alt: Jumping jacks)2
• Push-ups (40 sec)
Video3
• Bodyweight squats (40 sec)
Video4
• Mountain climbers (40 sec)
Video5
• Kettlebell goblet squats (40 sec)
Video (Alt: Jump squats)🔓
Optional Harmony Boost
This section is optional. Label it clearly as advanced.
Instructions: 2 rounds | 30 sec each | No rest
1
• Burpees (30 sec)
Video2
• Single-leg Romanian deadlift (8/side)
Video3
• Plank jacks (30 sec)
Video🚀
Vitality Finisher
Format: Tabata
1
• High knees
Video2
• Bicycle crunches
Video🧘
Restorative Cool-Down
1
1. Child's pose (1 minute)
Video2
2. Standing forward fold (1 minute)
Video3
3. Cat-cow stretch (30 seconds)
Video4
4. Kneeling hip flexor stretch (30 sec/side)
Video🎯
Focus & Benefits
Enhances full-body coordination, boosts endurance, promotes joint mobility and mindful recovery.
Pro Tip: Breathe deeply through each transition – flow like water, build unstoppable energy.
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