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.

Power Flow Full-Body Circuit

Wed, 28 May 2025

Duration

30-40 min

Equipment

Kettlebell, Dumbbell, Bodyweight

🏋️

Warm-up

5 minutes, Low-Moderate Intensity

1
Arm Circles (demo)
45 seconds
2
Dynamic Hip Circles (demo)
30 seconds each side
3
Bodyweight Squat to Lateral Lunge Flow (demo)
1 minute
4
Bear Crawl (demo)
1 minute
5
High Knees (demo)
1 minute
🔥

Main Circuit

20 minutes, Moderate-High Intensity

1
Kettlebell Swings (demo)
15 reps
2
Push-Up to Side Plank (demo)
8 reps each side
3
Kettlebell Goblet Squat (demo)
12 reps
4
Dumbbell Renegade Rows (demo)
10 reps per side
5
Bodyweight Skater Hops (demo)
45 seconds
🎯

Finisher

4 minutes, High Intensity

1
Burpee to Push-Up (demo)
2
Mountain Climber Twists (demo)
🧘

Cooldown

5 minutes, Low Intensity

1
Standing Quad Stretch (demo)
30 seconds per side
2
Chest Opener Stretch (demo)
45 seconds
3
Figure-4 Stretch (demo)
30 seconds per side
4
Child's Pose (demo)
1 minute
5
Box Breathing (demo)
1 minute

Pro Tip: No kettlebell or dumbbell? Use bodyweight alternatives listed above. Adjust reps or intensity as needed for your fitness level. Keep transitions quick and focus on form for every move.

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