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.
Power Flow Full-Body Circuit
Wed, 28 May 2025
Duration
30-40 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
🏋️
Warm-up
5 minutes, Low-Moderate Intensity
1
Arm Circles (demo)
45 seconds2
Dynamic Hip Circles (demo)
30 seconds each side3
Bodyweight Squat to Lateral Lunge Flow (demo)
1 minute4
Bear Crawl (demo)
1 minute5
High Knees (demo)
1 minute🔥
Main Circuit
20 minutes, Moderate-High Intensity
1
Swings (demo)
15 reps2
Push-Up to Side Plank (demo)
8 reps each side3
Goblet Squat (demo)
12 reps4
Renegade Rows (demo)
10 reps per side5
Bodyweight Skater Hops (demo)
45 seconds🎯
Finisher
4 minutes, High Intensity
1
Burpee to Push-Up (demo)
2
Mountain Climber Twists (demo)
🧘
Cooldown
5 minutes, Low Intensity
1
Standing Quad Stretch (demo)
30 seconds per side2
Chest Opener Stretch (demo)
45 seconds3
Figure-4 Stretch (demo)
30 seconds per side4
Child's Pose (demo)
1 minute5
Box Breathing (demo)
1 minutePro Tip: No kettlebell or dumbbell? Use bodyweight alternatives listed above. Adjust reps or intensity as needed for your fitness level. Keep transitions quick and focus on form for every move.
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