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.

🌟 Playful Surge Circuit

Tue, 24 March 2026

Duration

45 min

Equipment

Kettlebell, Bodyweight

⚡

Wake-Up Whirl

1
1. Arm circles (1 minute)
Video
2
2. High knees (45 seconds)
Video
3
3. Bodyweight squats (1 minute)
Video
4
4. Leg Swings (30 sec/side)
Video
5
5. Jumping jacks (1 minute)
Video
💥

Surge Circuit Blast

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds

1
• Kettlebell swings (40 sec)
Video (Alt: Jumping jacks – Video)
2
• Push-ups (12-15 reps)
Video
3
• Bodyweight skater hops (40 sec)
Video
4
• Mountain climbers (40 sec)
Video
5
• Kettlebell goblet squats (12 reps)
Video (Alt: Jump squats – Video)
🔓

Elite Surge Challenge

This section is optional. Label it clearly as advanced.

Instructions: 3 rounds | 30 sec each | No rest between moves | 1 min rest between rounds

1
• Burpees (30 sec)
Video
2
• Plyo lunges (30 sec)
Video
3
• Plank jacks (30 sec)
Video
🚀

Pulse Finisher

Format: Tabata

1
• V-Ups
Video
2
• Plank shoulder taps (1 minute)
Video
🧘

Gentle Tide Cool-Down

1
1. Standing quad stretch (30 sec/side)
Video
2
2. Hamstring stretch (30 sec/side)
Video
3
3. Child's pose (1 minute)
Video
4
4. Cat-cow stretch (30 seconds)
Video
📋

Focus & Benefits

Boosts cardiovascular endurance, builds full-body strength, and enhances agility for dynamic daily movement.

Pro Tip: Focus on breath rhythm during circuits – inhale power, exhale fatigue – to sustain energy through every round.

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