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.
Sweat & Shine Full Body Circuit
Thu, 19 June 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
β‘
Warm-Up: Flow Into Action
1
1. Arm circles (1 min)
Video2
2. High knees (1 min)
Video3
3. Leg Swings (1 min)
Video4
4. Walkouts (1 min)
Video5
5. Lateral lunges (1 min)
Videoπ₯
Main Workout: Adventure Circuit
Format: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
β’ Kettlebell goblet squats (or bodyweight squats) (40 sec)
Video2
β’ Push-Ups (40 sec)
Video3
β’ Bodyweight Skater Hops (40 sec)
Video4
β’ Dumbbell renegade rows (or plank shoulder taps for bodyweight) (40 sec)
Video5
β’ Mountain climbers (40 sec)
Videoπ
Optional Challenge: Power Quest Tier
This section is optional. Push your limits if you want more!
Instructions: 2 sets, rest 30 seconds between moves
1
β’ Kettlebell swings (45 sec)
Video2
β’ Jump squats (30 sec)
Video3
β’ V-Ups (30 sec)
Videoπ
Finisher: Cardio Blast
Format: 4 min Tabata
1
β’ Jumping jacks
Video2
β’ Plank jacks
VideoAlternate each move for the full 4 minutes
π§
Cool-Down: Flow Down Easy
1
1. Standing quad stretch (1 min/side)
Video2
2. Hamstring stretch (1 min)
Video3
3. Chest opener stretch (1 min)
Video4
4. Child's pose (1 min)
Videoπ―
Focus & Benefits
This circuit builds total-body strength and endurance while boosting your heart rate and mobility. You'll improve core stability, coordination, and leave feeling energized!
Pro Tip: Smile when you sweatβit actually helps reduce perceived effort and makes your session more enjoyable! Consistency over perfection gets results.
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