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.
Instructions: Complete 2 rounds, 30 sec each exercise, minimal rest
1
• Burpee to Push-Up (10 reps, explosive)
Video
2
• KB Renegade Rows (30 sec, core/strength)
Video
3
• Single-leg Romanian deadlift (8 reps/side, balance/strength)
Video
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Final Surge Finisher
Format: Tabata
1
• Bicycle crunches (core)
Video
2
• Plank Jacks (cardio/core)
Video
Repeat as needed until time is up
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Recharge & Restore Cool-Down
1
1. Standing quad stretch (1 min/side)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Cat-cow stretch (30 seconds)
Video
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Focus & Benefits
This dynamic full-body circuit builds muscular endurance, explosive power, and core stability while keeping intensity high and movement fresh. Expect improved conditioning, balance, and full-body strength.
Pro Tip: Stay present in each rep — focus on your breathing and challenge your limits, but prioritize quality movement over speed for best results.
