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 Sprint & Strength Mix
Sun, 16 November 2025
Duration
1 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Wake-Up Charge Warm-Up
1
1. Arm circles (1 minute)
Video2
2. Leg Swings (1 minute total)
Video3
3. High knees (1 minute)
Video4
4. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video5
5. Bodyweight Squat to Lateral Lunge Flow (1 minute)
Video💥
Main Circuit: The Adventure Set
Format: Circuit
1
• Kettlebell swings (or jump squats if no KB) (40 sec)
Video2
• Push-ups (40 sec)
Video3
• Dumbbell alternating lunges (or BW reverse lunge) (40 sec)
Video4
• Renegade Rows to Push-Up (DB or bodyweight) (40 sec)
Video5
• Plank Jacks (40 sec)
Video🔓
Heroic Bonus Round
Optional
This section is optional. Label it clearly as advanced.
Instructions: Complete 2 rounds, 30 sec per exercise, minimal rest
1
• Kettlebell clean + press (or push-up to side plank)
Video2
• V-Ups
Video3
• Bodyweight Skater Hops
Video🚀
Finisher: Spark Circuit
Format: Tabata
1
• Burpees
Video2
• Mountain climbers
VideoRepeat if needed
🧘
Restore & Reset Cool-Down
1
1. Standing quad stretch (1 min/side)
Video2
2. Downward dog (1 minute)
Video3
3. Thread the needle (30 sec/side)
Video4
4. Box Breathing (1 minute)
Video🎯
Focus & Benefits
This routine awakens your body with dynamic movement, builds total-body strength, and ends with a burst of cardio to fire up your energy for the day. Expect improved mobility, core stability, and endurance.
Pro Tip: Celebrate every small win – showing up on a Sunday sets the tone for a powerful week ahead. Your energy is contagious, even to yourself.
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