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.
Sunburst Circuit – Saturday Energy
Sat, 4 October 2025
Duration
45 min
Equipment
Dumbbell, Bodyweight
Equipment
⚡
Rise & Shine Warm-Up
1
1. Arm circles (1 min
mobility) – Video2
2. High knees (1 min
cardio, dynamic warm-up) – Video3
3. Dynamic Hip Circles (30 sec/side
hip mobility) – Video4
4. Walkouts (1 min
full body activation) – Video5
5. Bear crawl (1 min
core & shoulders) – Video💥
Main Circuit Blaze
Format: Circuit
1
• Dumbbell thrusters (power, total body)
Video2
• Mountain climbers (cardio, core)
Video3
• Push-Up to Side Plank (strength, anti-rotation)
Video4
• Dumbbell alternating lunges (lower body, unilateral)
Video5
• Plank jacks (core, cardio)
Video🔓
Radiant Plus
Optional Advanced Tier
This section is optional. Label it clearly as advanced.
Instructions: AMRAP
1
• Burpees (full body, max intensity)
Video2
• Renegade Rows to Push-Up (strength, core)
Video3
• Jump squats (explosive power)
Video🚀
Sunrise Core Finisher
Format: 2 rounds | 30 sec per move | minimal rest
1
• V-Ups
Video2
• Russian twists (bodyweight or dumbbell)
Video3
• Hollow Body Hold
VideoRepeat if needed
🧘
Sunshine Stretch Cool-Down
1
1. Chest opener stretch (1 min)
Video2
2. Standing quad stretch (30 sec/side)
Video3
3. Hamstring stretch (1 min)
Video4
4. Child's pose (1 min)
Video🎯
Focus & Benefits
This energizing circuit builds total body strength and cardio fitness, firing up your metabolism, enhancing stamina, and improving functional movement.
Pro Tip: Smile through the challenge. Celebrate every rep – your energy is contagious and sets the tone for your whole weekend!
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