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.
🌟 Twirl Tide Circuit
Thu, 5 March 2026
Duration
45 min
Equipment
Kettlebell, Bodyweight
Equipment
🌟
Sparkle Wake-Up Flow
1
1. Arm circles (1 min)
Video2
2. High knees (45 sec)
Video3
3. Leg swings (30 sec/side)
Video4
4. Jumping jacks (1 min)
Video5
5. Dynamic hip circles (30 sec/side)
Video💥
Twirl Power Circuit
Format: Circuit
Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds
1
• Bodyweight squats (40 sec)
Video2
• Kettlebell swings (40 sec)
Video3
• Mountain climbers (40 sec)
Video4
• Lateral lunges (20 sec/side)
Video5
• Push-ups (40 sec)
Video🔓
Twirl Elite Surge
This section is optional. Label it clearly as advanced.
Instructions: 2 rounds | 30 sec each, minimal rest | for advanced users only
1
• Plyo lunges (30 sec)
Video2
• Single-arm kettlebell swings (15 sec/side)
Video3
• Burpees (30 sec)
Video🚀
Tide Rush Finisher
Format: Tabata
1
• Jump squats
Video2
• Plank jacks
Video🧘
Gentle Tide Cool-Down
1
1. Standing quad stretch (30 sec/side)
Video2
2. Hamstring stretch (30 sec/side)
Video3
3. Chest opener stretch (45 sec)
Video4
4. Child's pose (1 min)
Video🎯
Focus & Benefits
Boosts cardiovascular endurance, enhances lower body power and full-body coordination while promoting fluid mobility.
Pro Tip: Breathe rhythmically through each rep to sync movement with your natural energy flow and maximize recovery.
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