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.
Vortex Pulse Circuit
Tue, 12 August 2025
Duration
8 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
β‘
RAMP-UP β VITAL SPARK
Duration: 8 minutes total
1
1. Arm circles (1 minute)
Video2
2. High knees (1 minute)
Video3
3. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video4
4. Bodyweight squats (1 minute)
Video5
5. Lateral lunges (30 sec per side)
Video6
6. Walkouts (1 minute)
Video7
7. Wall angels (1 minute)
Videoπ₯
MAIN WORKOUT β FLOW ENGINE
Duration: 22 minutes including rests
Format: Circuit
Instructions: 3 rounds
1
β’ Kettlebell goblet squats (40 sec)
Video2
β’ Push-ups (40 sec)
Video3
β’ Dumbbell renegade rows (40 sec)
Video4
β’ Bodyweight Skater Hops (40 sec)
Video5
β’ Hollow Body Hold (40 sec)
Video6
Optional swap: Kettlebell deadlifts (40 sec)
Videoπ
ADVANCED TIER β SURGE MODE
This section is optional. Label it clearly as advanced.
Instructions: EMOM 8
1
β’ Minute 1: Kettlebell clean + press 5 per side
Video2
β’ Minute 2: V-Ups 12 to 15 reps
Video3
Alternatives: Minute 1 do BW reverse lunge 10 per side
Videoπ
FINISHER β TEMPO BLITZ
Format: Tabata
1
β’ Mountain climbers
Video2
β’ Plank Jacks
VideoRepeat if needed
π§
COOL-DOWN β RESET FLOW
Duration: 6 to 8 minutes
1
1. Downward dog (45 seconds)
Video2
2. Half-Kneeling Hip Flexor Stretch (1 min per side)
Video3
3. Figure-4 Stretch (45 sec per side)
Video4
4. Chest opener stretch (1 minute)
Videoπ―
Focus & Benefits
Builds lower body strength, pull and push balance, and core endurance while elevating heart rate for conditioning. The circuitβs push-pull-legs-core flow promotes muscular symmetry and stamina, with the finisher sharpening agility and bracing under fatigue.
Pro Tip: Breathe on purpose: exhale through the effort and own the pause between reps. Quality reps under control beat rushed volume for strength, safety, and results.
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