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.

Rise-Up Rhythm

Sun, 12 October 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

🌞

Wake-Up Wave

1
Arm circles (1 min)
Video
2
Bodyweight squats (1 min)
Video
3
High knees (1 min)
Video
4
Lateral lunges (30 sec/side)
Video
5
Dynamic inchworm to Spiderman lunge (1 min)
Video
✨

Flow Circuit

Format: 3 rounds, 40 sec work, 20 sec rest, 1 min rest between rounds

1
Kettlebell goblet squats
Video (Alternative: Bodyweight squats)
2
Push-ups
Video
3
Dumbbell alternating lunges
Video (Alternative: Bodyweight reverse lunges)
4
Plank to downward dog
Video
5
Kettlebell single-arm rows
Video (Alternative: Bodyweight superman hold)
🌟

Optional: Peak Pulse

Advanced

Tabata format: 20 sec work, 10 sec rest, 8 rounds

1
Jump squats
Video
2
Mountain climbers
Video
3
Burpees
Video
🌈

Finisher Flow

Format: 3 rounds, 30 sec per move, 10 sec transition

1
Bodyweight skater hops
Video
2
Hollow body hold
Video
3
Standing Russian twist (with KB or DB)
Video (Alternative: Seated Russian twist)
🌿

Cool-Down Cascade

1
Child’s pose (1 min)
Video
2
Hamstring stretch (1 min/side)
Video
3
Chest opener stretch (1 min)
Video
4
Figure-4 stretch (30 sec/side)
Video
5
Box breathing (1 min)
Video
📋

Focus & Benefits

This routine blends strength, mobility, and cardiovascular elements to promote balance, joint health, and full-body activation. Ideal for recovery days or as a springboard into your week, it builds resilience without burnout.

Pro Tip: Sync your breath with movement—inhale during expansion (e.g., squat descent, reach), exhale during effort (e.g., standing up, pushing). This mindfulness enhances flow and reduces tension.

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