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.

Rhythm Forge Full-Body Flow

Thu, 18 December 2025

Duration

1 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Groove Into Motion Warm-Up

1
1. Arm circles
1 minute total – Video
2
2. Bodyweight squats
1 minute – Video
3
3. High knees
1 minute – Video
4
4. Dynamic Hip Circles
30 seconds per side – Video
5
5. Dynamic Inchworm to Spiderman Lunge
2 minutes – Video
💥

FlowCore Power Circuit

Format: Circuit

Instructions: 3 to 4 rounds

1
• Kettlebell goblet squats
or bodyweight squats – 40 seconds – Video – Bodyweight option
2
• Kettlebell Swings
or Single-leg Romanian deadlift bodyweight pattern – 40 seconds – Video – Video
3
• Dumbbell renegade rows
or KB Renegade Rows – 40 seconds – Video – Video
4
• Push-Up to Side Plank
40 seconds – Video
5
• Mountain climbers
40 seconds – Video
🔓

SkyHigh Challenge Tier

This section is optional. Label it clearly as advanced.

Instructions: 2 to 3 rounds

1
• Kettlebell clean + press
8 to 10 reps per side – Video
2
• Burpee to Push-Up
10 to 12 reps – Video
3
• Hollow Body Hold
30 to 40 seconds – Video
🚀

Pulse Sprint Finisher

Format: Tabata

1
• Jump squats
Video
2
• Bodyweight Skater Hops
Video

Repeat if needed

🧘

ChillFlow Cool-Down

1
1. Standing quad stretch
1 minute total – Video
2
2. Seated forward fold
1 minute – Video
3
3. Child's Pose → Thread the Needle
1 to 2 minutes – Video
4
4. Box Breathing
1 to 2 minutes – Video
📋

Focus & Benefits

This session builds full-body strength, boosts cardio fitness, and reinforces core stability while keeping impact moderate and flowy so you finish energized, not drained.

Pro Tip: Pick a steady rhythm for each block and match your breath to your movement – inhale on the easier phase, exhale on the effort – to maintain control and power all the way to the last rep.

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