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 Circuit Charge
Thu, 4 December 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Wake-Up Wave Warm-Up
1
1. Arm Swing to Squat (1 minute)
Video2
2. Leg Swings (1 minute)
Video3
3. High Knees (1 minute)
Video4
4. Lateral Lunges (30 sec/side)
Video5
5. Bear Crawl (1 minute)
Video💥
FlowState Main Workout
Format: Circuit
Instructions: 4 rounds | 45 sec work, 15 sec rest between exercises | 1 min rest between rounds
1
• Dumbbell Thrusters (45 sec)
Video2
• Kettlebell Swings (45 sec)
Video3
• Push-Ups (45 sec)
Video4
• Walking Lunges with Dumbbells (45 sec)
Video5
• Mountain Climber Twists (45 sec)
Video🔓
Adventure Tier Challenge
This section is optional. Label it clearly as advanced.
Instructions: 3 rounds | 30 seconds per exercise | minimal rest
1
• Kettlebell Clean + Press (10 reps per side)
Video2
• Dumbbell Renegade Rows (30 sec)
Video3
• Jump Squats (30 sec)
Video🚀
Pulse Booster Finisher
Format: AMRAP 6 minutes
1
• Burpees
Video2
• Plank Jacks
Video🧘
Flow-Down Cool-Down
1
1. Standing Forward Fold (1 min)
Video2
2. Cat-Cow Stretch (30 seconds)
Video3
3. Child's Pose (1 min)
Video4
4. Shoulder Rolls (1 min)
Video🎯
Focus & Benefits
Enhances full-body muscular endurance, cardiovascular fitness, and coordination while promoting mobility and recovery with a balanced energetic flow.
Pro Tip: Embrace the rhythm of your breath to maintain steady energy throughout your workout—consistency beats intensity when building lasting fitness.
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