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.

Flow Surge: Sunday Energy Circuit

Sun, 6 July 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Radiant Warm-Up Flow

1
1. Arm circles (1 min, light intensity)
Video
2
2. High knees (1 min, moderate intensity)
Video
3
3. Bodyweight squats (1 min, controlled)
Video
4
4. Walkouts (1 min, steady)
Video
5
5. Dynamic Hip Circles (30 sec/side, hip opener)
Video
💥

Mainwave Circuit

Format: Circuit

1
• Dumbbell thrusters (40 sec, full-body power)
Video
2
• Mountain climbers (40 sec, cardio core)
Video
3
• Kettlebell goblet squats (option: bodyweight squats) (40 sec)
Video
4
• Push-ups (40 sec, upper body)
Video
5
• Bodyweight skater hops (40 sec, lateral power)
Video
🔓

Bonus Flow Zone

Optional

This section is optional. Advanced challenge for extra sweat.

Instructions: Complete 2 rounds, 30 sec per move, no rest

1
• Burpee to Push-Up (advanced: jump, modify: step-back)
Video
2
• V-Ups (core)
Video
3
• Single-leg Romanian deadlift (switch sides after each round)
Video
🚀

Pulse Push Finisher

Format: AMRAP 4 minutes (as many rounds as possible)

1
• Plank jacks (15 reps)
Video
2
• Bicycle crunches (20 reps)
Video

Repeat sequence until time expires

🧘

Recovery Wave Cool-Down

1
1. Standing quad stretch (1 min, 30 sec/side)
Video
2
2. Seated forward fold (1 min)
Video
3
3. Thread the needle (30 sec/side)
Video
4
4. Child's pose (1 min)
Video
🎯

Focus & Benefits

This session fuses energizing cardio with strong, functional moves and mobility. Expect improved endurance, enhanced strength, better coordination, and a serious mood boost.

Pro Tip: Smile when the workout gets tough—your brain will follow your body’s energy. Use your breath for rhythm and reset between sets for a true flow state.

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