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.
🔥 Spark Joy Circuit
Tue, 16 December 2025
Duration
45 min
Equipment
Kettlebell, Bodyweight
Equipment
⚡
Joyful Wake-Up Flow
1
1. Arm circles (1 minute)
Video2
2. High knees (45 seconds)
Video3
3. Bodyweight squats (1 minute)
Video4
4. Leg Swings (30 sec/side)
Video5
5. Jumping jacks (1 minute)
Video💥
Energy Burst Circuit
Format: Circuit
Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds
1
• Kettlebell swings (40 sec)
Video (Alt: Jumping jacks – Video)2
• Push-ups (12-15 reps)
Video3
• Mountain climbers (40 sec)
Video4
• BW reverse lunge (10/side)
Video5
• Plank shoulder taps (40 sec)
Video🔓
Power Play Challenge
This section is optional for advanced users.
Instructions: 3 rounds | 30 sec each, minimal rest
1
• Burpees (30 sec)
Video2
• Plyo lunges (8/side)
Video3
• Single-leg glute bridge (8/side)
Video🚀
Quick Fire Finisher
Format: Tabata
1
• Jump squats
Video2
• Mountain climber twists
Video🧘
Blissful Cool-Down Flow
1
1. Standing quad stretch (30 sec/side)
Video2
2. Hamstring stretch (30 sec/side)
Video3
3. Chest opener stretch (30 seconds)
Video4
4. Child's pose (1 minute)
Video🎯
Focus & Benefits
Boosts cardio endurance, ignites full-body power, elevates mood with rhythmic flow.
Pro Tip: Smile through the burn – joy amplifies your strength and keeps energy high.
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