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.
🌟 Mystic Pulse Flow
Thu, 1 January 2026
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Mystic Warm-Up Wave
1
1. Arm circles (1 minute)
Video2
2. High knees (45 seconds)
Video3
3. Leg Swings (30 sec/side)
Video4
4. Jumping jacks (1 minute)
Video5
5. Dynamic Hip Circles (30 sec/side)
Video💥
Pulse Flow 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 (40 sec)
Video3
• Bodyweight squats (40 sec)
Video4
• Mountain climbers (40 sec)
Video5
• Dumbbell renegade rows (40 sec)
Video🔓
Mystic Advanced Surge
This section is optional. Label it clearly as advanced.
Instructions: 3 rounds | 30 sec each, no rest | Advanced users only
1
• Burpees (30 sec)
Video2
• Plyo lunges (30 sec)
Video3
• V-Ups (30 sec)
Video🚀
Flow Finisher Rush
Format: Tabata
1
• Jump squats
Video2
• Plank shoulder taps
VideoRepeat if needed
🧘
Mystic Cool-Down Glow
1
1. Standing quad stretch (30 sec/side)
Video2
2. Hamstring stretch (30 sec/side)
Video3
3. Child's pose (1 minute)
Video4
4. Cat-cow stretch (30 seconds)
Video🎯
Focus & Benefits
Enhances full-body endurance, boosts cardiovascular flow, and improves coordination for balanced energy.
Pro Tip: Breathe deeply into each movement to unlock your inner flow and sustain energy all day.
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