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.
Rhythm Forge Full-Body Flow
Thu, 18 December 2025
Duration
1 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Groove Into Motion Warm-Up
1
1. Arm circles
1 minute total – Video2
2. Bodyweight squats
1 minute – Video3
3. High knees
1 minute – Video4
4. Dynamic Hip Circles
30 seconds per side – Video5
5. Dynamic Inchworm to Spiderman Lunge
2 minutes – Video💥
FlowCore Power Circuit
Format: Circuit
Instructions: 3 to 4 rounds
1
• Kettlebell goblet squats
or bodyweight squats – 40 seconds – Video – Bodyweight option2
• Kettlebell Swings
or Single-leg Romanian deadlift bodyweight pattern – 40 seconds – Video – Video3
• Dumbbell renegade rows
or KB Renegade Rows – 40 seconds – Video – Video4
• Push-Up to Side Plank
40 seconds – Video5
• Mountain climbers
40 seconds – Video🔓
SkyHigh Challenge Tier
This section is optional. Label it clearly as advanced.
Instructions: 2 to 3 rounds
1
• Kettlebell clean + press
8 to 10 reps per side – Video2
• Burpee to Push-Up
10 to 12 reps – Video3
• Hollow Body Hold
30 to 40 seconds – Video🚀
Pulse Sprint Finisher
Format: Tabata
1
• Jump squats
Video2
• Bodyweight Skater Hops
VideoRepeat if needed
🧘
ChillFlow Cool-Down
1
1. Standing quad stretch
1 minute total – Video2
2. Seated forward fold
1 minute – Video3
3. Child's Pose → Thread the Needle
1 to 2 minutes – Video4
4. Box Breathing
1 to 2 minutes – Video🎯
Focus & Benefits
This session builds full-body strength, boosts cardio fitness, and reinforces core stability while keeping impact moderate and flowy so you finish energized, not drained.
Pro Tip: Pick a steady rhythm for each block and match your breath to your movement – inhale on the easier phase, exhale on the effort – to maintain control and power all the way to the last rep.
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