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.

Flow & Fire Thursday Blast

Thu, 12 March 2026

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Dynamic Awakening

1
1. Arm Circles
Video
2
2. Dynamic Hip Circles (30 sec per side)
Video
3
3. Arm Swing to Squat (1 min)
Video
4
4. Dynamic Inchworm to Spiderman Lunge (1 min)
Video
5
5. Heel Flicks (1 min)
Video
💥

Power Circuit Surge

Format: Circuit

Instructions: 45 sec work, 15 sec rest | 90 sec rest between rounds

1
• Burpee to Push-Up
Video
2
• Kettlebell Swing
Video
3
• Dumbbell Thrusters
Video
4
• Jump Squats
Video
5
• Plank Shoulder Taps (1 min)
Video
🔓

Strength Amplifier

This section is optional. Challenge yourself with heavier loads or extra reps.

Instructions: 2 rounds

1
• Kettlebell Clean + Press (10 per side)
Video
2
• Dumbbell Renegade Rows
Video
3
• Single-Leg Glute Bridge (8 per side)
Video
🚀

Core Ignition Finisher

Format: Tabata

1
• Mountain Climber Twists
Video
2
• Bicycle Crunches
Video

Alternate between exercises for 4 rounds

🧘

Mellow Recovery

1
1. Downward Dog (30 sec)
Video
2
2. Child's Pose
Video
3
3. Kneeling Hip Flexor Stretch (30 sec per side)
Video
4
4. Figure-4 Stretch (30 sec per side)
Video
5
5. Standing Forward Fold
Video
📋

Focus & Benefits

This workout builds explosive power, cardiovascular endurance, and core stability while maintaining an energetic, flowing rhythm. Perfect for Thursday momentum – you'll finish strong and feeling accomplished.

Pro Tip: Thursday is your midweek power check-in. Use this as a mental reset – push hard during the circuit, but flow through the finisher with intention. Your body will thank you as you head into the weekend.

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