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.
🌟 Playful Surge Circuit
Tue, 24 March 2026
Duration
45 min
Equipment
Kettlebell, Bodyweight
Equipment
⚡
Wake-Up Whirl
1
1. Arm circles (1 minute)
Video2
2. High knees (45 seconds)
Video3
3. Bodyweight squats (1 minute)
Video4
4. Leg Swings (30 sec/side)
Video5
5. Jumping jacks (1 minute)
Video💥
Surge Circuit Blast
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 – Video)2
• Push-ups (12-15 reps)
Video3
• Bodyweight skater hops (40 sec)
Video4
• Mountain climbers (40 sec)
Video5
• Kettlebell goblet squats (12 reps)
Video (Alt: Jump squats – Video)🔓
Elite Surge Challenge
This section is optional. Label it clearly as advanced.
Instructions: 3 rounds | 30 sec each | No rest between moves | 1 min rest between rounds
1
• Burpees (30 sec)
Video2
• Plyo lunges (30 sec)
Video3
• Plank jacks (30 sec)
Video🚀
Pulse Finisher
Format: Tabata
1
• V-Ups
Video2
• Plank shoulder taps (1 minute)
Video🧘
Gentle Tide Cool-Down
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
Boosts cardiovascular endurance, builds full-body strength, and enhances agility for dynamic daily movement.
Pro Tip: Focus on breath rhythm during circuits – inhale power, exhale fatigue – to sustain energy through every round.
GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide
+Free Nutrition Guide
One free workout. Every day. No planning required.