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.
Glowwave Strength Circuit
Sat, 10 January 2026
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
⚡
Sunrise Ignite Warm-Up
1
1. Arm circles (1 minute)
Video
2
2. Bodyweight squats (1 minute)
Video
3
3. High knees (1 minute)
Video
4
4. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video
5
5. Lateral Lunge to Reverse Lunge Flow (30 sec/side)
Video
6
6. Jumping jacks (1 minute)
Video
7
7. Wall angels (1 minute)
Video
💥
FlowForce Main Circuit
Format: Circuit
Instructions: 3 rounds
1
• Kettlebell goblet squats or bodyweight squats (40 sec)
Video
2
• Dumbbell or kettlebell rows (40 sec)
Video
3
• Mountain climbers (40 sec)
Video
4
• Dumbbell thrusters or bodyweight jump squats (40 sec)
Video
5
• BW reverse lunge (alternating) (40 sec)
Video
6
• Plank to downward dog (40 sec)
Video
🔓
Adventure Tier Challenge
This section is optional. Advanced only for extra burn.
Instructions: 2 rounds
1
• Kettlebell Swings or Bodyweight good mornings (30 sec)
Video | Bodyweight alternative
2
• Dumbbell renegade rows or Push-ups (30 sec)
Video | Bodyweight alternative
3
• Bodyweight Skater Hops (30 sec)
Video
4
• Hollow Body Hold (30 sec)
Video
🚀
Pulse Pop Finisher
Format: 5 minute AMRAP
1
• Burpees (6 reps)
Video
2
• Russian twists with dumbbell or bodyweight (12 reps)
Video
3
• Plank Jacks (20 seconds)
Video
Repeat if needed
🧘
Chillwave Cool-Down
1
1. Standing quad stretch (1 min total)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Figure-4 stretch (30 sec/side)
Video
5
5. Child's Pose → Thread the Needle (1 minute)
Video
6
6. Box Breathing (1 minute)
Video
📋
Focus & Benefits
This session builds full-body strength, elevates heart rate for cardio conditioning, and improves mobility and core stability while keeping the flow fun and energizing.
Pro Tip: Move with control, not rush; aim for smooth, steady breathing so you can finish strong rather than fading halfway through the circuit.
