TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.

" Animal Flow Strength Circuit "

Fri, 6 June 2025

Duration

30-40 min

Equipment

Kettlebell, Bodyweight

🏋️

Warm-up

5 Minutes

Get your body primed for movement and mobility with dynamic, animal-inspired patterns.

1
Arm circles (demo)
30 seconds
2
Dynamic Hip Circles (demo)
30 seconds per side
3
Bear crawl (demo)
1 minute
4
Lateral lunges (demo)
30 seconds per side
5
Jumping jacks (demo)
1 minute
🔥

Main Circuit

16 Minutes

Cycle through these unique animal-inspired and functional moves. Perform 40 seconds of work, 20 seconds rest between each. Repeat for 2 rounds.

1
Bear Crawl → Crab Walk (demo)
forward bear crawl, backward crab walk
2
Bodyweight Skater Hops (demo)
3
Kettlebell swings (demo)
4
Push-Up to Side Plank (demo)
5
Lateral Lunge to Curtsy Lunge (demo)
6
Hollow Body Hold (demo)
7
Mountain Climber Twists (demo)
8
Single-leg Romanian deadlift
with kettlebell or bodyweight (demo)
🎯

Finisher

3 Minutes

Challenge coordination and cardio endurance.

1
Burpee to Push-Up (demo)
1 minute
2
Plank Jacks (demo)
1 minute
3
Bodyweight Duck Walk (demo)
1 minute
🧘

Cooldown

5 Minutes

Ease your body back to neutral and stretch the major muscle groups.

1
Child's pose (demo)
1 minute
2
Standing forward fold (demo)
1 minute
3
Thread the needle (demo)
30 seconds per side
4
Standing quad stretch (demo)
1 minute
5
Box Breathing (demo)
1 minute

This circuit emphasizes functional bodyweight strength, coordination, and core work with minimal equipment. For a pure bodyweight option, swap all kettlebell moves for their listed modifications.

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