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.

Sparkle Fit Blast

Sat, 9 May 2026

Duration

45 minutes

Focus

Cardio and strength training for a full-body workout

Equipment

Dumbbells, kettlebell, bodyweight, mat

Equipment
⚡

Sunny Warm-Up

1
Bodyweight Squat to Lateral Lunge Flow
3 sets of 30 seconds
2
Dynamic Inchworm to Spiderman Lunge
3 sets of 30 seconds
3
Lateral Lunge to Reverse Lunge Flow
3 sets of 30 seconds
4
Arm Swing to Squat
3 sets of 30 seconds
5
Dynamic Hip Circles
3 sets of 30 seconds
🔥

FlowState Workout

Format: Circuit

Instructions: 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds

1
Kettlebell Swing + Thruster
3 sets of 12 reps
2
Mountain Climber Twists
3 sets of 12 reps
3
Standing Russian Twist
3 sets of 12 reps
4
Plyo Lunges
3 sets of 12 reps
🔓

Optional Challenge Tier

A challenge for advanced users

1
Single-Arm Kettlebell Swing
3 sets of 12 reps
2
KB Renegade Rows
3 sets of 12 reps
3
Deadlifts
3 sets of 12 reps
🚀

Finisher Blast

Format: Tabata (20 seconds work / 10 seconds rest x 8 rounds)

1
Jumping jacks
20 seconds work / 10 seconds rest x 8 rounds
2
Burpees
20 seconds work / 10 seconds rest x 8 rounds

Repeat if needed

🧘

Cool Down Flow

1
Box Breathing
3 sets of 30 seconds
2
Child's Pose to Thread the Needle
3 sets of 30 seconds
3
Wall-Assisted Downward Dog
3 sets of 30 seconds
4
Standing Side Bends
3 sets of 30 seconds
🎯

Focus & Benefits

This workout combines cardio and strength training to improve overall fitness and burn calories.

Pro Tip: Stay hydrated throughout the workout and listen to your body to avoid injury.

GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide

One free workout. Every day. No planning required.

🏋️ GO FURTHER TOGETHER!

Share today's workout

𝕏fin📧