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.

Energy Quest: Total Body Circuit

Tue, 9 September 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Adventure Flow Warm-Up

1
1. Arm circles (1 min, light)
Video
2
2. High knees (1 min, moderate)
Video
3
3. Bodyweight squats (1 min, steady)
Video
4
4. Dynamic Hip Circles (30 sec/side, gentle mobility)
Video
5
5. Walkouts (1 min, full-body)
Video
💥

Circuit Quest Main Workout

Format: Circuit | 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
• Kettlebell goblet squats (12–15 reps/round, strength)
Video
2
• Push-ups (max reps in 40 sec, bodyweight power)
Video
3
• Dumbbell alternating lunges (12 reps/side, control)
Video
4
• Mountain climbers (max reps in 40 sec, cardio)
Video
5
• Dumbbell rows (12 reps/arm, back/core)
Video
6
• Jumping jacks (1 min, cardio reset after each round)
Video
🔓

Level-Up Challenge Tier

This section is optional. Advanced intensity—add only if you're feeling top energy today!

Instructions: Complete 2 rounds, 45 sec work, 15 sec rest

1
• Renegade Rows to Push-Up (10 reps/round, total body)
Video
2
• Kettlebell Swing + Thruster (10 reps, explosive power)
Video
3
• Hollow Body Hold (30 sec, core endurance)
Video
🚀

Final Surge Finisher

Format: Tabata Core & Cardio

1
• V-Ups (20 sec, intense core)
Video
2
• Plank Jacks (20 sec, dynamic core/cardio)
Video
🧘

FlowDown Cool-Down

1
1. Figure-4 Stretch (30 sec/side, glutes/hips)
Video
2
2. Standing quad stretch (45 sec/side, legs)
Video
3
3. Cat-cow stretch (1 min, spine/mobility)
Video
4
4. Chest opener stretch (1 min, upper body)
Video
📋

Focus & Benefits

This session blends strength, cardio, and core training for maximal fitness returns. Expect improved muscular endurance, agility, and all-day energy.

Pro Tip: Embrace every rep as an opportunity to challenge your comfort zone—your best progress happens outside it.

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