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.
🌟 Kinetic Spark Flow
Thu, 29 January 2026
Duration
45 min
Equipment
Kettlebell, Bodyweight
Equipment
⚡
Wake-Up Wave
1
1. Arm circles (1 min)
Video2
2. High knees (45 sec)
Video3
3. Bodyweight squats (1 min)
Video4
4. Leg swings (30 sec/side)
Video5
5. Jumping jacks (1 min)
Video💥
Kinetic Pulse Circuit
Format: Circuit
Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds
1
• Kettlebell swings (40 sec)
Video2
• Push-ups (12-15 reps)
Video3
• Kettlebell goblet squats (12 reps)
Video4
• Mountain climbers (40 sec)
Video5
• Burpees (8-10 reps)
Video🔓
Spark Surge Challenge
This section is optional for advanced users.
Instructions: 3 rounds | 30 sec each exercise, minimal rest
1
• Single-arm kettlebell swing (alt/side)
Video2
• Plyo lunges (10/side)
Video3
• Kettlebell clean + press (8/side)
Video🚀
Ignite Finisher
Format: Tabata
1
• Jump squats
Video2
• Plank jacks
Video🧘
Flow Harmony 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. Chest opener stretch (30 sec)
Video🎯
Focus & Benefits
Boosts cardiovascular endurance, builds explosive power, enhances full-body coordination and burns fat efficiently.
Pro Tip: Focus on explosive power during swings and jumps – quality reps build more strength than rushing through.
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