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 Pulse
Tue, 17 June 2025
Duration
45 min
Equipment
Dumbbell, Bodyweight
Equipment
⚡
Electric Warm-Up Circuit
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 Flow Circuit
Format: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
• Dumbbell thrusters (40 sec)
Video2
• Lateral lunges (alternating sides, 40 sec)
Video3
• Push-ups (40 sec)
Video4
• Bodyweight Skater Hops (40 sec)
Video5
• Russian twists with dumbbell (40 sec)
Video🔓
Power Play Bonus
Optional
This section is optional. For advanced users craving more challenge!
Instructions: Complete 2 rounds, 30 sec per move, 10 sec rest between moves.
1
• Plyo Lunges
Video2
• Mountain climbers
Video3
• Hollow Body Hold
Video🚀
Rainbow Pulse Finisher
Format: Core AMRAP
1
• V-Ups (10 reps)
Video2
• Plank Shoulder Taps (20 reps)
VideoRepeat sequence until time’s up
🧘
Chill Down & Flow
1
1. Standing quad stretch (1 min/side)
Video2
2. Hamstring stretch (1 min)
Video3
3. Cat-cow stretch (1 min)
Video4
4. Child's pose (1 min)
Video🎯
Focus & Benefits
This workout boosts cardiovascular health, builds total-body strength, fires up your core, and develops coordination. The energy changes keep it fresh and fun—perfect for staying consistent and getting results.
Pro Tip: Show up for yourself every session—consistency beats intensity! Celebrate your effort, not just your results, and let every drop of sweat remind you what you’re capable of.
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