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 Power Flow

Sat, 6 December 2025

Duration

1 min

Equipment

Kettlebell, Dumbbell, Bodyweight

Equipment
⚡

Wake-Up Warm Wave

1
1. Arm circles
1 minute total – Video
2
2. Bodyweight squats
1 minute – Video
3
3. High knees
1 minute (easy jog to moderate pace) – Video
4
4. Dynamic Hip Circles
30 sec per side – Video
5
5. Dynamic Inchworm to Spiderman Lunge
2 minutes – Video
6
6. Bodyweight Squat to Lateral Lunge Flow
2 minutes – Video
💥

FlowState Strength Circuit

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest per move | 1 minute rest between rounds

1
• Kettlebell goblet squats
or bodyweight squats – 40 sec – Video – Bodyweight option
2
• Kettlebell single-arm rows
20 sec per side – Video
3
• BW reverse lunge
40 sec alternating – Video
4
• Push-Up to Side Plank
40 sec – Video
5
• Standing Russian Twist (no weight or light KB/DB)
40 sec – Video
🔓

Adventure Boost Tier

This section is optional. Advanced users only

Instructions: 2 rounds | 30 sec work, 15 sec rest

1
• Kettlebell Swings
or KB deadlifts if you prefer lower impact – 30 sec – Video – Deadlift option
2
• Burpee to Push-Up
10 controlled reps – Video
3
• V-Ups
30 sec – Video
🚀

Sunrise Speed Finisher

Format: 5 minute AMRAP (as many quality rounds as possible)

1
• Jumping jacks
20 reps – Video
2
• Bodyweight Skater Hops
16 total (8 per side) – Video
3
• Hollow Body Hold
20 second hold – Video

Repeat from the top until 5 minutes are complete at a strong but controlled pace

🧘

Easy Breeze Cooldown

1
1. Standing quad stretch
1 minute total, switch every 30 sec – Video
2
2. Hamstring stretch
1 minute – Video
3
3. Child's pose
1 minute – Video
4
4. Cat-Cow Flow
1 minute – Video
5
5. Box Breathing
1 to 2 minutes – Video
🎯

Focus & Benefits

This balanced session builds full body strength, raises your heart rate for cardio conditioning, and finishes with core control and mobility so you leave energized rather than drained.

Pro Tip: Set a clear intention before the main circuit, such as “smooth and steady” or “powerful and calm,” and let that phrase guide your pace, breathing, and effort the entire workout.

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