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 Sunday Circuit
Sun, 15 June 2025
Duration
45 min
Equipment
Dumbbell, Bodyweight
Equipment
⚡
Sunburst Warm-Up
1
1. Arm circles (1 min)
Video2
2. High knees (1 min)
Video3
3. Walkouts (1 min)
Video4
4. Leg Swings (1 min)
Video5
5. Bodyweight squats (1 min)
Video💥
Circuit Dash
Format: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
• Jumping jacks (40 sec)
Video2
• Push-ups (40 sec)
Video3
• Dumbbell alternating lunges (40 sec)
Video4
Alternative: BW reverse lunge
Video5
• Mountain climbers (40 sec)
Video6
• Plank to downward dog (40 sec)
Video🔓
Power Up Bonus Tier
This section is optional. Challenge yourself if you’re feeling strong!
Instructions: Complete 2 rounds as a mini AMRAP (As Many Reps As Possible!)
1
• Burpees (45 sec)
Video2
• Plank Jacks (45 sec)
Video3
• Jump squats (45 sec)
Video🚀
Shine On Finisher
Format: Core Circuit | 2 rounds, 30 sec each, minimal rest
1
• Bicycle crunches
Video2
• Hollow Body Hold
VideoRepeat once for extra core burn!
🧘
Chill & Flow Cool-Down
1
1. Standing quad stretch
Video2
2. Child's pose
Video3
3. Hamstring stretch
Video4
4. Chest opener stretch
Video🎯
Focus & Benefits
This total-body session blends cardio and core, boosting heart health, burning calories, improving muscular endurance, and building functional strength—all with minimal equipment.
Pro Tip: Play your favorite high-energy playlist for extra motivation. Remember: Even on Sundays, your effort fuels your progress for the week ahead!
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