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.

🌟 Harmony Flow Circuit

Sun, 28 December 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Gentle Wake-Up Flow

1
1. Arm circles (1 minute)
Video
2
2. Jumping jacks (1 minute)
Video
3
3. Leg Swings (30 sec/side)
Video
4
4. Dynamic Hip Circles (30 sec/side)
Video
5
5. Walking lunges (1 minute)
Video
💥

Harmony Circuit Flow

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
• Kettlebell swings (40 sec)
Video (Alt: Jumping jacks)
2
• Push-ups (40 sec)
Video
3
• Bodyweight squats (40 sec)
Video
4
• Mountain climbers (40 sec)
Video
5
• Kettlebell goblet squats (40 sec)
Video (Alt: Jump squats)
🔓

Optional Harmony Boost

This section is optional. Label it clearly as advanced.

Instructions: 2 rounds | 30 sec each | No rest

1
• Burpees (30 sec)
Video
2
• Single-leg Romanian deadlift (8/side)
Video
3
• Plank jacks (30 sec)
Video
🚀

Vitality Finisher

Format: Tabata

1
• High knees
Video
2
• Bicycle crunches
Video
🧘

Restorative Cool-Down

1
1. Child's pose (1 minute)
Video
2
2. Standing forward fold (1 minute)
Video
3
3. Cat-cow stretch (30 seconds)
Video
4
4. Kneeling hip flexor stretch (30 sec/side)
Video
📋

Focus & Benefits

Enhances full-body coordination, boosts endurance, promotes joint mobility and mindful recovery.

Pro Tip: Breathe deeply through each transition – flow like water, build unstoppable energy.

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