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.

Groove & Grind Circuit

Thu, 6 November 2025

Duration

48 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Warm-Up Groove

1
1. Arm circles (1 minute)
Video
2
2. High knees (1 minute)
Video
3
3. Walkouts (1 minute)
Video
4
4. Lateral lunges (30 sec/side)
Video
5
5. Arm Swing to Squat (1 minute)
Video
💥

Main Circuit Jam

Format: Circuit

Instructions: 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds

1
• Kettlebell goblet squats (40 sec)
Video
2
• Dumbbell renegade rows (40 sec)
Video
3
• Jump squats (40 sec)
Video
4
• Mountain climbers (40 sec)
Video
5
• Kettlebell halos (40 sec)
Video
6
Bodyweight alternative for KB goblet squats: Bodyweight squats
Video
🔓

Power-Up Bonus Tier

This section is optional. For advanced users eager for more challenge

Instructions: 2 rounds, move with intention

1
• Burpees (max reps in 40 sec)
Video
2
• Single-leg Romanian deadlift (8/side)
Video
3
• Hollow Body Hold (40 sec)
Video
🚀

Rhythm Finisher

Format: Tabata

1
• Plank jacks
Video
2
• Bodyweight skater hops
Video

Alternate moves each round

🧘

Cool-Down Flow

1
1. Standing quad stretch (45 sec/side)
Video
2
2. Chest opener stretch (1 minute)
Video
3
3. Seated forward fold (1 minute)
Video
4
4. Child's pose (1 minute)
Video
📋

Focus & Benefits

This session boosts whole-body strength and coordination, ramps up cardio fitness, and enhances mobility while keeping energy and mood high. Functional patterns and varied tempos make the session both fun and effective.

Pro Tip: Focus on smooth transitions between moves and embrace the groove—letting music or tempo guide your pace can help you maintain intensity and flow throughout the workout.

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