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.
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
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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
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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
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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.
