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.
🌟 Joyful Pulse Circuit
Tue, 17 February 2026
Duration
45 min
Equipment
Kettlebell, Bodyweight
Equipment
⚡
Sunrise Spark Warm-Up
1
1. Arm circles (1 min)
Video2
2. High knees (45 sec)
Video3
3. Leg Swings (30 sec/side)
Video4
4. Jumping jacks (1 min)
Video5
5. Dynamic Hip Circles (30 sec/side)
Video💥
Vibrant Energy Main Circuit
Format: Circuit
Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec 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 Power Surge Tier
This section is optional. Label it clearly as advanced.
Instructions: 2 rounds | 30 sec each exercise | No rest between, 1 min between rounds
1
• Burpees (30 sec)
Video2
• Kettlebell clean + press (10/side)
Video (Alt: Push-ups)3
• Plyo Lunges (30 sec)
Video🚀
Rhythm Burst Finisher
Format: Tabata
1
• Plank Jacks (4 min)
Video2
• Bodyweight Skater Hops (4 min)
Video🧘
Gentle Glow Cool-Down
1
1. Standing quad stretch (30 sec/side)
Video2
2. Hamstring stretch (30 sec/side)
Video3
3. Child's pose (1 min)
Video4
4. Cat-cow stretch (30 sec)
Video🎯
Focus & Benefits
Boosts cardiovascular endurance, builds full-body strength, and enhances coordination through dynamic flows.
Pro Tip: Breathe deeply into each movement to unlock your inner energy and sustain high performance.
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