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.

Radiant Pulse Strength Flow

Tue, 9 December 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Spark Warm-Up Flow

1
1. Arm circles
1 minute – Video
2
2. Bodyweight squats
1 minute – Video
3
3. High knees
1 minute – Video
4
4. Dynamic Inchworm to Spiderman Lunge
2 minutes – Video
5
5. Lateral Lunge to Reverse Lunge Flow
1 minute (30 sec/side) – Video
6
6. Bear Crawl → Crab Walk
2 minutes (1 min forward, 1 min backward) – Video
7
7. Wall angels
1 minute – Video
💥

Main Circuit Glow

Format: Circuit

Instructions: 3 rounds

1
• Kettlebell goblet squats
or bodyweight squats – Video | Bodyweight option
2
• Kettlebell single-arm rows (switch side each round)
Video
3
• Kettle bell alternating reverse lunges
or BW reverse lunge – Video | Bodyweight option
4
• KB Renegade Rows
or Dumbbell renegade rows – Video | DB option
5
• Standing Russian Twist
or Russian twists with dumbbell – KB Video | DB option
6
• Mountain climbers
40 seconds – Video
🔓

Radiance Challenge Tier

This section is optional and advanced

Instructions: 2 rounds

1
• Kettlebell clean + press
or push-ups if no weights – Video | Bodyweight option
2
• Single-leg Romanian deadlift (switch leg each round)
or Single-Leg Glute Bridge – KB Video | Bodyweight option
3
• Burpee to Push-Up
modify with step-back burpee – Video
🚀

Pulse Core Finisher

Format: Core circuit

1
• Hollow Body Hold
Video
2
• Bicycle crunches
Video
3
• Reverse Crunches
Video

Repeat if needed

🧘

Sunset Cool-Down Drift

1
1. Standing quad stretch
1 minute (30 sec/side) – Video
2
2. Hamstring stretch
1 minute – Video
3
3. Cat-Cow Flow
1 minute – Video
4
4. Child's Pose → Thread the Needle
2 minutes – Video
5
5. Box Breathing
1 to 2 minutes – Video
📋

Focus & Benefits

This session builds full-body strength and stability, boosts conditioning with short bursts of cardio, and finishes with concentrated core work to enhance posture and trunk control, all while keeping joints mobile and recovered.

Pro Tip: Move with intention instead of chasing speed – smooth, controlled reps under tension will build more strength and confidence than rushing just to finish faster.

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