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.
Pulse Wave Power Circuit
Thu, 8 January 2026
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
⚡
Radiant Engine Warm-Up
1
1. Arm circles (1 minute)
Video
2
2. Bodyweight squats (1 minute)
Video
3
3. High knees (1 minute)
Video
4
4. Dynamic Hip Circles (30 sec/side)
Video
5
5. Dynamic Inchworm to Spiderman Lunge (2 minutes)
Video
6
6. Jumping jacks (1 minute)
Video
💥
FlowForce Main Circuit
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest per move | 1 minute rest between rounds
1
• Kettlebell goblet squats (40 sec)
Video Alternative: Bodyweight squats (40 sec) - Video
2
• Dumbbell rows (40 sec)
Video Alternative: Kettlebell single-arm rows (40 sec) - Video
3
• Mountain climbers (40 sec)
Video
4
• Kettlebell deadlifts (40 sec)
Video Alternative: Bodyweight good mornings (40 sec) - Video
5
• Push-Up to Side Plank (40 sec)
Video Alternative: Push-ups (knees or wall) (40 sec) - Video
6
• Russian twists with dumbbell (40 sec)
Video Alternative: Standing Russian Twist (40 sec) - Video
🔓
Optional Elevation Tier
This section is optional. Advanced challenge for extra intensity.
Instructions: 2 rounds | 30 sec work, 15 sec rest
1
• Kettlebell clean + press (30 sec/side)
Video Alternative: Dumbbell thrusters (30 sec) - Video
2
• KB Renegade Rows (30 sec)
Video Alternative: Dumbbell renegade rows (30 sec) - Video
3
• Bodyweight Skater Hops (30 sec)
Video
🚀
Spark Burst Finisher
Format: 6-minute alternating EMOM
1
Minute 1: Burpees (30 seconds)
Video then rest
2
Minute 2: Hollow Body Hold (30 seconds)
Video then rest
Repeat for 3 total cycles (6 minutes)
🧘
Tranquil Flow Cool-Down
1
1. Standing quad stretch (1 min total)
Video
2
2. Hamstring stretch (1 minute)
Video
3
3. Cat-Cow Flow (1 minute)
Video
4
4. Figure-4 Stretch (30 seconds per side)
Video
5
5. Child's Pose → Thread the Needle (1 minute)
Video
6
6. Box Breathing (1 minute)
Video
📋
Focus & Benefits
This session builds full-body strength, core stability, and athletic conditioning while keeping impact and equipment needs moderate so you can push hard yet recover well.
Pro Tip: Pick one element to track today, like total burpees or the weight you used for goblet squats, and aim to beat it next time instead of trying to max out every part of the workout at once.
