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.
🌟 Frolic Flame Circuit Sat, 7 March 2026
Equipment Kettlebell, Bodyweight
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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 3 Mountain climbers (40 sec) Video 4 Kettlebell goblet 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 3 Burpee to Push-Up (30 sec) Video 🚀
Flame Burst Finisher Format: Tabata
Alternate between the two
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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.
🏋️ All further together!
