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.
Sunday Spark Flow
Sun, 21 December 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Easy Ignition Warm-Up
1
1. Arm circles
1 minute – Video2
2. Bodyweight squats
1 minute – Video3
3. High knees
1 minute – Video4
4. Dynamic Hip Circles
30 sec/side – Video5
5. Dynamic Inchworm to Spiderman Lunge
1 minute – Video💥
Playful Power Circuit
Format: Circuit
Instructions: 3 rounds
1
• Kettlebell goblet squats
or bodyweight squats – Video2
• Kettlebell single-arm rows (20 sec/side)
or dumbbell rows – Video3
• Kettlebell Swings
or Bodyweight good mornings – Video4
• BW reverse lunge
alternating – Video5
• Push-Up to Side Plank
Video🔓
Adventurer Bonus Tier
This section is optional and advanced
Instructions: 2 rounds
1
• Kettlebell clean + press (switch sides halfway)
Video2
• KB Renegade Rows
or Dumbbell renegade rows – Video3
• Mountain climbers
Video🚀
Joy Ride Finisher
Format: 4 minute EMOM (every minute on the minute)
1
• Minute 1 and 3
Jumping jacks – 40 seconds – Video2
• Minute 2 and 4
Bicycle crunches – 40 seconds – VideoRepeat the 2 minute block twice
🧘
Smooth Landing Cool-Down
1
1. Standing quad stretch
45 sec/side – Video2
2. Seated forward fold
1 minute – Video3
3. Child's pose
1 minute – Video4
4. Cat-Cow Flow
1 minute – Video🎯
Focus & Benefits
This session blends moderate strength and cardio to boost full-body muscle endurance, elevate heart rate in a joint-friendly way, and reinforce core stability for everyday movement.
Pro Tip: Use today to practice smooth breathing – inhale through your nose on the easier phase of each move and exhale with effort to keep your heart rate controlled and your mind calm.
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