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 Flow
Thu, 12 June 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Warm-Up Wave
1
1. Arm circles (1 min)
Video2
2. High knees (1 min)
Video3
3. Bodyweight squats (1 min)
Video4
4. Leg swings (1 min)
Video5
5. Walkouts (1 min)
Video💥
Main Circuit Adventure
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
• Kettlebell goblet squats (or Bodyweight squats)
Video2
• Push-ups
Video3
• Mountain climbers
Video4
• Dumbbell renegade rows (or Kettlebell single-arm rows or Bodyweight plank shoulder taps)
Video5
• Jump squats
Video🔓
Bonus Spark
Optional Advanced Tier
This section is optional. For a challenge, try it after your main sets!
Instructions: Complete 2 rounds as quickly as possible.
1
• Burpees (10 reps)
Video2
• Kettlebell swings (15 reps, or jump squats for bodyweight only)
Video3
• Hollow body hold (30 sec)
Video🚀
Finisher Blast
Format: Core Circuit
1
• V-Ups
Video2
• Bicycle crunches
VideoRepeat the circuit twice
🧘
Cool-Down Flow
1
1. Standing quad stretch (30 sec/side)
Video2
2. Chest opener stretch (1 min)
Video3
3. Downward dog (30 sec)
Video4
4. Cat-cow stretch (30 sec)
Video🎯
Focus & Benefits
This full-body session delivers dynamic strength, boosts endurance, and gives you a serious cardio kick. Expect stronger legs, a fired-up core, and a big calorie burn—all while building real-world resilience.
Pro Tip: On flow days, focus on quality movement and joyful effort. Power through each round with good form and celebrate every drop of sweat—fun and consistency beat perfection every time!
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