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.
Saturday Spark Circuit Challenge
Sat, 8 November 2025
Duration
45 min
Equipment
Dumbbell, Bodyweight
Equipment
⚡
Energizer Warm-Up
1
1. Arm circles (1 min
mobility, light) – Video2
2. High knees (1 min
cardio, moderate) – Video3
3. Bodyweight squats (1 min
activation, moderate) – Video4
4. Leg swings (1 min
mobility, light) – Video5
5. Dynamic Hip Circles (30 sec/side
hips, gentle) – Video💥
Circuit Pulse Main Set
Format: Circuit
1
• Dumbbell alternating lunges (40 sec
lower body, moderate) – Video2
• Push-ups (40 sec
upper body, moderate) – Video3
• Mountain climbers (40 sec
core/cardio, intense) – Video4
• Dumbbell rows (40 sec
back/arms, moderate) – Video5
• Jump squats (40 sec
legs/power, intense) – Video🔓
Adventure Tier – Optional
This section is optional. Advanced users only.
Instructions: Complete 2 rounds, 30 sec work, 15 sec rest each
1
• Burpee to Push-Up (10 reps or 30 sec
full-body, high intensity) – Video2
• Renegade Rows to Push-Up (30 sec
core/strength) – Video3
• Hollow Body Hold (30 sec
core stability, difficult) – Video🚀
Fast Finish Flow
Format: Core Circuit
1
• Russian twists (20 sec
core, moderate) – Video2
• Plank jacks (20 sec
core/cardio, moderate) – Video3
• Reverse crunches (20 sec
abs, recovery) – Video🧘
Cool-Down Calm
1
1. Standing quad stretch (1 min/side
legs) – Video2
2. Cat-cow stretch (30 sec
spine/mobility) – Video3
3. Chest opener stretch (45 sec
chest/shoulders) – Video4
4. Child's pose (1 min
recovery, gentle) – Video🎯
Focus & Benefits
Boosts strength, cardio capacity, core stability, and muscular endurance. Every circuit is designed to keep energy high and muscles guessing.
Pro Tip: Smile as you move and attack every set with purpose – progress thrives on enjoying the journey, not just the results.
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