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.
Rise & Radiate Circuit
Tue, 2 December 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Wake-Up Wave Warm-Up
1
1. Arm Swing to Squat (1 minute)
Video2
2. High Knees (1 minute)
Video3
3. Dynamic Hip Circles (30 sec/side)
Video4
4. Bear Crawl (1 minute)
Video5
5. Walking Lunges (1 minute)
Video💥
Radiate Circuit
Format: Circuit
Instructions: 3 rounds | 45 seconds work, 15 seconds rest | 1 minute rest between rounds
1
• Kettlebell Goblet Squats (Bodyweight squat alternative)
Video2
• Dumbbell Renegade Rows (Bodyweight push-up to side plank alternative)
Video3
• Mountain Climbers (Bodyweight)
Video4
• Kettlebell Swing (Bodyweight jump squats alternative)
Video5
• Russian Twists (Bodyweight option: Bicycle crunches)
Video🔓
Radiate Advanced Tier
This section is optional. Label it clearly as advanced.
Instructions: 2 rounds | 30 seconds work, 15 seconds rest | minimal rest between exercises
1
• Kettlebell Clean + Press (Bodyweight alternative: Burpees)
Video2
• Single-Leg Romanian Deadlift (Bodyweight Single-Leg Glute Bridge alternative)
Video3
• Plank Shoulder Taps (Bodyweight)
Video🚀
Radiate Finisher
Format: Tabata
1
• Jump Squats
Video2
• Push-Ups
VideoRepeat if needed
🧘
Radiate Cool-Down
1
1. Standing Forward Fold
Video2
2. Child's Pose → Thread the Needle (1 minute)
Video3
3. Standing Side Bends
Video4
4. Chest Opener Stretch
Video🎯
Focus & Benefits
This workout combines strength, cardiovascular endurance, and core stability for a well-rounded, empowering session that energizes your whole body and builds functional fitness.
Pro Tip: Focus on controlled breathing throughout to boost oxygen flow and maintain energy — let your breath lead your movement to maximize performance and recovery.
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