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.

🌟 Frolic Flame Circuit

Sat, 7 March 2026

Duration

45 min

Equipment

Kettlebell, Bodyweight

⚡

Frolic Fire Warm-Up

1
1. Jumping jacks (1 minute)
Video
2
2. High knees (45 seconds)
Video
3
3. Arm circles (30 seconds forward/back)
Video
4
4. Lateral lunges (30 sec/side)
Video
5
5. Dynamic Hip Circles (30 sec/side)
Video
💥

Flame Dance Main Circuit

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds

1
Kettlebell swings (40 sec)
Video
2
Burpees (40 sec)
Video
3
Mountain climbers (40 sec)
Video
4
Kettlebell goblet squats (40 sec)
Video
5
Jump squats (40 sec)
Video
🔓

Frolic Blaze Challenge

This section is optional. Label it clearly as advanced.

Instructions: 3 rounds | 30 sec each exercise | No rest

1
Single-Arm Kettlebell Swing (15 sec/side)
Video
2
Plyo Lunges (30 sec)
Video
3
Burpee to Push-Up (30 sec)
Video
🚀

Flame Burst Finisher

Format: Tabata

1
Bodyweight Skater Hops
Video
2
Plank Jacks
Video

Alternate between the two

🧘

Blissful Breeze Cool-Down

1
1. Standing quad stretch (30 sec/side)
Video
2
2. Hamstring stretch (30 sec/side)
Video
3
3. Child's pose (45 seconds)
Video
4
4. Chest opener stretch (30 seconds)
Video
🎯

Focus & Benefits

Boosts cardiovascular endurance, ignites full-body power, and enhances agility for playful energy all day.

Pro Tip: Smile through the burn – joy fuels your greatest breakthroughs.

GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide

One free workout. Every day. No planning required.

🏋️ GO FURTHER TOGETHER!

Share today's workout

𝕏fin📧