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 Total Body Flow
Tue, 10 June 2025
Duration
45 min
Equipment
Dumbbell, Bodyweight
Equipment
⚡
Spark-Up Warm-Up
1
1. Arm circles (1 min)
Video2
2. High knees (1 min)
Video3
3. Bodyweight squats (1 min)
Video4
4. Dynamic Hip Circles (30 sec/side)
Video5
5. Walkouts (1 min)
Video💥
Main Movement Carnival
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest per move | 1 min rest between rounds
1
• Dumbbell thrusters (or bodyweight jump squats) (40 sec)
Video2
• Push-ups (40 sec)
Video3
• Mountain climbers (40 sec)
Video4
• Dumbbell alternating lunges (or bodyweight reverse lunge) (40 sec)
Video5
• Plank shoulder taps (40 sec)
Video🔓
Bonus Burst Zone
Optional
This section is optional. For extra challenge!
Instructions: Complete 2 sets, resting 30 sec between moves.
1
• Burpee to Push-Up (10 reps)
Video2
• Bodyweight skater hops (20 reps)
Video3
• V-Ups (12 reps)
Video🚀
Flow Finish Sprint
Format: Tabata (8 rounds: 20 sec work, 10 sec rest
1
• Jumping jacks
Video2
• Plank jacks
VideoAlternate each round
🧘
Sun-Down Cool-Down
1
1. Standing quad stretch (1 min)
Video2
2. Chest opener stretch (1 min)
Video3
3. Hamstring stretch (1 min)
Video4
4. Seated Neck Rolls (1 min)
Video🎯
Focus & Benefits
This session blends strength, cardio, and mobility for total-body resilience. You'll boost calorie burn, build functional muscle, and leave feeling energized and accomplished.
Pro Tip: Smiling during tough sets actually helps lower your perceived effort and boosts endorphins—bring some joy to your grind and watch your results multiply!
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