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.
Surge Wave: Energy Circuit
Thu, 2 October 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
β‘
Electric Pulse Warm-Up
1
1. Arm circles (1 min, controlled)
Video2
2. High knees (1 min, moderate pace)
Video3
3. Bodyweight squats (1 min, steady)
Video4
4. Bear crawl (1 min, forward/backward)
Video5
5. Dynamic Hip Circles (30 sec/side, loosen hips)
Videoπ₯
Circuit Surge Main Set
Format: Circuit
1
β’ Kettlebell swings (40 sec)
Video2
β’ Push-ups (40 sec)
Video3
β’ Dumbbell alternating lunges (40 sec)
Video4
β’ Mountain climbers (40 sec)
Video5
β’ Plank to downward dog (40 sec)
Videoπ
Velocity Tier Challenge
Optional
This section is optional. For advanced challengers only!
Instructions: Complete 2 rounds, minimal rest.
1
β’ Kettlebell clean + press (10 reps/side)
Video2
β’ Burpee to Push-Up (10 reps, modify as needed)
Video3
β’ Hollow Body Hold (30 sec)
Videoπ
Lightning Finish
Format: Tabata
1
β’ Jump squats
Video2
β’ Plank shoulder taps
VideoRepeat if needed
π§
Surge Recovery Cool-Down
1
1. Standing quad stretch
Video2
2. Hamstring stretch
Video3
3. Chest opener stretch
Video4
4. Child's pose
Videoπ―
Focus & Benefits
This session builds full-body strength, boosts cardio capacity, and fires up your core, for a high-energy, athletic feel that keeps you moving powerfully all day.
Pro Tip: Focus on powerful, crisp reps over speed. Quality of movement unlocks lasting results and protects your bodyβbecome the master of your form and the energy follows.
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