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.

🌟 Echo Glow Circuit

Sat, 24 January 2026

Duration

45 min

Equipment

Kettlebell, Bodyweight

⚡

Sunrise Spark Warm-Up

1
1. Arm circles (1 min)
Video
2
2. High knees (45 sec)
Video
3
3. Walking lunges (30 sec/side)
Video
4
4. Bear crawl (45 sec)
Video
5
5. Dynamic Hip Circles (30 sec/side)
Video
💥

Echo Pulse Main Flow

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds

1
• Kettlebell swings (40 sec)
Video
2
• Push-ups (12-15 reps)
Video
3
• BW reverse lunge (10/side)
Video
4
• Mountain climbers (40 sec)
Video
5
• Plank shoulder taps (40 sec)
Video
🔓

Echo Peak Challenge

This section is optional for advanced users.

Instructions: 3 rounds | 30 sec each, no rest | 1 min between rounds

1
• Single-leg Romanian deadlift (8/side)
Video
2
• Plyo lunges (30 sec)
Video
3
• Kettlebell clean + press (8/side)
Video
🚀

Glow Burst Finisher

Format: Tabata

1
• Burpees
Video
2
• Jump squats
Video
🧘

Gentle Wave Cool-Down

1
1. Standing quad stretch (30 sec/side)
Video
2
2. Hamstring stretch (30 sec/side)
Video
3
3. Child's pose (45 sec)
Video
4
4. Cat-cow stretch (30 sec)
Video
🎯

Focus & Benefits

Boosts cardiovascular endurance, builds full-body strength, enhances coordination and mobility.

Pro Tip: Focus on breath rhythm to sustain energy – inhale power, exhale doubt.

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