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.

Joy Circuit Express

Thu, 20 November 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Playmaker Warm-Up

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Bodyweight squats (1 min)
Video
4
4. Dynamic Hip Circles (30 sec/side)
Video
5
5. Walkouts (1 min)
Video
💥

Spark Circuit

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
• Kettlebell goblet squats (40 sec)
Video
2
• Push-ups (40 sec)
Video
3
• Dumbbell renegade rows (40 sec)
Video
4
• Bodyweight Skater Hops (40 sec)
Video
5
• Mountain climbers (40 sec)
Video
🔓

Power-Up Level

Optional Advanced Tier

This section is optional. Label it clearly as advanced.

Instructions: Add 2 extra rounds, reduce rest to 10 sec between moves

1
• Kettlebell clean + press (10/side)
Video
2
• Jump squats (30 sec)
Video
3
• V-Ups (30 sec)
Video
🚀

Finish Line Burst

Format: Tabata

1
• Burpees
Video
2
• Plank Jacks
Video

Repeat if needed

🧘

Easy Glide Cool-Down

1
1. Chest opener stretch
Video
2
2. Hamstring stretch
Video
3
3. Standing quad stretch
Video
4
4. Child's pose
Video
🎯

Focus & Benefits

This circuit boosts total-body strength, sharpens agility, and ignites energy for a lasting endorphin rush. Expect improved coordination, muscle tone, and mood.

Pro Tip: Smile through the tough sets—science shows positive self-talk and a light mindset can enhance performance and make workouts more enjoyable.

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