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-Up Rhythm
Sun, 12 October 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
🌞
Wake-Up Wave
1
Arm circles (1 min)
Video2
Bodyweight squats (1 min)
Video3
High knees (1 min)
Video4
Lateral lunges (30 sec/side)
Video5
Dynamic inchworm to Spiderman lunge (1 min)
Video✨
Flow Circuit
Format: 3 rounds, 40 sec work, 20 sec rest, 1 min rest between rounds
1
Goblet squats
Video (Alternative: Bodyweight squats)2
Push-ups
Video3
Alternating lunges
Video (Alternative: Bodyweight reverse lunges)4
Plank to downward dog
Video5
Single-arm rows
Video (Alternative: Bodyweight superman hold)🌟
Optional: Peak Pulse
Advanced
Tabata format: 20 sec work, 10 sec rest, 8 rounds
1
Jump squats
Video2
Mountain climbers
Video3
Burpees
Video🌈
Finisher Flow
Format: 3 rounds, 30 sec per move, 10 sec transition
1
Bodyweight skater hops
Video2
Hollow body hold
Video3
Standing Russian twist (with KB or DB)
Video (Alternative: Seated Russian twist)🌿
Cool-Down Cascade
1
Child’s pose (1 min)
Video2
Hamstring stretch (1 min/side)
Video3
Chest opener stretch (1 min)
Video4
Figure-4 stretch (30 sec/side)
Video5
Box breathing (1 min)
Video🎯
Focus & Benefits
This routine blends strength, mobility, and cardiovascular elements to promote balance, joint health, and full-body activation. Ideal for recovery days or as a springboard into your week, it builds resilience without burnout.
Pro Tip: Sync your breath with movement—inhale during expansion (e.g., squat descent, reach), exhale during effort (e.g., standing up, pushing). This mindfulness enhances flow and reduces tension.
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