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.
🌟 Sunrise Bliss Flow
Sun, 8 February 2026
Duration
45 min
Equipment
Kettlebell, Bodyweight
Equipment
⚡
Sunrise Warm-Up Flow
1
1. Arm circles (1 min)
Video2
2. Dynamic Hip Circles (30 sec/side)
Video3
3. Bodyweight squats (1 min)
Video4
4. Leg Swings (30 sec/side)
Video5
5. Wall angels (1 min)
Video💥
Blissful Main Circuit
Format: Circuit
Instructions: 4 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
• Kettlebell goblet squats (40 sec)
Video2
• Push-ups (40 sec)
Video3
• Kettlebell single-arm rows (40 sec/side)
Video4
• BW reverse lunge (40 sec/side)
Video5
• Mountain climbers (40 sec)
Video🔓
Optional Bliss Booster
This section is optional. Label it clearly as advanced.
Instructions: 2 rounds | 30 sec each, no rest | Advanced users only
1
• Kettlebell clean + press (10/side)
Video2
• Plyo Lunges (30 sec/side)
Video3
• Single-Leg Glute Bridge (30 sec/side)
Video🚀
Gentle Finisher Wave
Format: EMOM (Every Minute on the Minute) for 6 min
1
• Plank Shoulder Taps (1 min)
Video2
• Bicycle crunches (1 min)
VideoAlternate minutes
🧘
Sunset Cool-Down Glow
1
1. Standing quad stretch (30 sec/side)
Video2
2. Hamstring stretch (1 min)
Video3
3. Child's pose (1 min)
Video4
4. Cat-Cow Flow (1 min)
Video🎯
Focus & Benefits
Enhances full-body mobility, builds balanced strength, promotes recovery and gentle endurance.
Pro Tip: Breathe deeply through each flow – connect movement to breath for deeper calm and power.
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