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: Tuesday Energy Circuit

Tue, 24 June 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Energizer Warm-Up Flow

1
1. Arm circles (1 minute)
Video
2
2. High knees (1 minute)
Video
3
3. Leg Swings (1 minute)
Video
4
4. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video
5
5. Jumping jacks (1 minute)
Video
💥

Main Circuit: Adventure Builder

Format: 3 rounds | 45 seconds work, 15 seconds rest | 1 minute rest between rounds

1
• Dumbbell thrusters (each round)
Video
2
• Mountain climbers (each round)
Video
3
• Kettlebell goblet squats (or bodyweight squats)
Video
4
• Push-Up to Side Plank
Video
5
• Bodyweight Skater Hops
Video
🔓

Bonus Quest: Explorer Challenge

Optional, Advanced

This section is optional. Level up your adventure with this extra challenge

Instructions: Perform as a circuit, 2 rounds, 40 seconds each move, 20 seconds rest

1
• Kettlebell Swing + Thruster
Video
2
• Plank Jacks
Video
3
• V-Ups
Video
🚀

Final Burst: Power Pulse Finisher

Format: Tabata

1
• Burpees
Video
2
• Hollow Body Hold
Video

Repeat for total of 4 rounds each

🧘

Flow Down: Guided Recovery

1
1. Standing quad stretch (1 minute/side)
Video
2
2. Seated forward fold (1 minute)
Video
3
3. Child's pose (1 minute)
Video
4
4. Cat-cow stretch (1 minute)
Video
📋

Focus & Benefits

This circuit delivers a high-energy, full-body challenge while improving cardiovascular endurance, strength, and core stability. The creative sequencing keeps the workout fresh and fun, with options to scale up or down for any fitness level.

Pro Tip: Stay present and playfully competitive with yourself – focus on quality of movement over speed. Progress is made with consistency, not just intensity.

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