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.

Saturday Spark Circuit

Sat, 11 October 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Power Up Warm-Up

1
1. Arm circles (1 min
shoulder mobility) – Video
2
2. High knees (1 min
cardio activation) – Video
3
3. Walking lunges (1 min
lower body prep) – Video
4
4. Dynamic Hip Circles (30 sec/side
hip mobility) – Video
5
5. Wall angels (1 min
upper back activation) – Video
💥

Main Circuit Blast

Format: Circuit

1
• Kettlebell goblet squats (40 sec
strength) – Video
2
• Dumbbell renegade rows (40 sec
core & back) – Video
3
• Jump squats (40 sec
explosive power) – Video
4
• Mountain climber twists (40 sec
cardio/core) – Video
5
• Standing Russian twist (40 sec
obliques) – Video
🔓

Spark Advance Tier

This section is optional. Advanced challenge only!

Instructions: Complete 2 rounds with minimal rest

1
• Kettlebell clean + press (10 reps/side)
Video
2
• Burpee to Push-Up (10 reps)
Video
3
• V-Ups (20 reps)
Video
🚀

Lightning Finisher

Format: Tabata

1
• Plank jacks
Video
2
• Bodyweight skater hops
Video

Repeat for full 4 minutes

🧘

Recovery Cool-Down

1
1. Standing quad stretch (45 sec/side)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Child's pose (1 min)
Video
📋

Focus & Benefits

This workout builds whole-body power, boosts endurance, and improves functional movement. Expect solid calorie burn, core strength gains, and a real energy lift.

Pro Tip: Embrace each round with intentional effort. Visualize the energy you want to carry into your weekend and let your movement set the tone.

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