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.
🌟 Ripple Joy Circuit
Thu, 5 February 2026
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Sunrise Spark Warm-Up
1
1. Arm circles (1 minute)
Video2
2. High knees (45 seconds)
Video3
3. Bodyweight squats (1 minute)
Video4
4. Leg swings (30 seconds/side)
Video5
5. Walking lunges (1 minute)
Video💥
Harmony Pulse Main Flow
Format: Circuit
Instructions: 4 rounds | 40 seconds work, 20 seconds rest | 90 seconds rest between rounds
1
• Kettlebell swings (40 sec)
Video (Alt: Jumping jacks – Video)2
• Push-ups (40 sec)
Video3
• Kettlebell goblet squats (40 sec)
Video (Alt: Jump squats – Video)4
• Kettlebell single-arm rows (40 sec/side)
Video (Alt: Dumbbell renegade rows – Video)5
• Mountain climbers (40 sec)
Video🔓
Ripple Boost Challenge
This section is optional for advanced users.
Instructions: 2 rounds | 30 sec each, minimal rest
1
• Kettlebell clean + press (10/side)
Video2
• Burpees (30 sec)
Video3
• Plyo lunges (30 sec/side)
Video🚀
Joy Burst Finisher
Format: Tabata
1
• Bodyweight skater hops
Video2
• Plank jacks
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. Chest opener stretch (30 seconds)
Video🎯
Focus & Benefits
Boosts full-body endurance, enhances mobility, and ignites joyful energy for sustained conditioning.
Pro Tip: Breathe deeply into each movement – rhythm fuels your inner flow and amplifies every rep.
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