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 Surge: Thursday Energy Circuit

Thu, 26 June 2025

Duration

45 min

Equipment

Dumbbell, Bodyweight

⚡

Flow Warm-Up

1
1. Arm circles (1 min)
Video
2
2. Bodyweight squats (1 min)
Video
3
3. High knees (1 min)
Video
4
4. Dynamic Hip Circles (30 sec/side)
Video
5
5. Walkouts (1 min)
Video
💥

Main Circuit Flow

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

1
• Dumbbell thrusters (40 sec)
Video
2
• Push-ups (40 sec)
Video
3
• Dumbbell alternating lunges (40 sec)
Video
4
• Plank to downward dog (40 sec)
Video
5
• Jumping jacks (40 sec)
Video
🔓

Power Play Challenge

Optional

This section is optional. For advanced users seeking an extra push.

Instructions: Complete 2 rounds, minimal rest

1
• Burpee to Push-Up (10 reps)
Video
2
• KB Renegade Rows (8 reps/side)
Video
3
• Bodyweight Skater Hops (30 sec)
Video
🚀

The Lightning Finisher

Format: Core Circuit

1
• Hollow Body Hold
Video
2
• V-Ups
Video
3
• Russian twists
Video

Repeat if needed

🧘

Flow Recovery Cool-Down

1
1. Chest opener stretch (1 min)
Video
2
2. Standing quad stretch (1 min/side)
Video
3
3. Seated forward fold (1 min)
Video
4
4. Cat-cow stretch (1 min)
Video
📋

Focus & Benefits

This circuit fuses strength, cardio, and flow-based mobility for a high-energy session that boosts endurance, coordination, and total-body power. Expect to challenge every major muscle group while keeping your heart rate up and your movement smooth.

Pro Tip: Stay present. Focus on each rep and each breath rather than the finish line. Your energy and performance soar when your mind is in the moment.

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