TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.

Saturday Spark Circuit Challenge

Sat, 8 November 2025

Duration

45 min

Equipment

Dumbbell, Bodyweight

⚡

Energizer Warm-Up

1
1. Arm circles (1 min
mobility, light) – Video
2
2. High knees (1 min
cardio, moderate) – Video
3
3. Bodyweight squats (1 min
activation, moderate) – Video
4
4. Leg swings (1 min
mobility, light) – Video
5
5. Dynamic Hip Circles (30 sec/side
hips, gentle) – Video
💥

Circuit Pulse Main Set

Format: Circuit

1
• Dumbbell alternating lunges (40 sec
lower body, moderate) – Video
2
• Push-ups (40 sec
upper body, moderate) – Video
3
• Mountain climbers (40 sec
core/cardio, intense) – Video
4
• Dumbbell rows (40 sec
back/arms, moderate) – Video
5
• Jump squats (40 sec
legs/power, intense) – Video
🔓

Adventure Tier – Optional

This section is optional. Advanced users only.

Instructions: Complete 2 rounds, 30 sec work, 15 sec rest each

1
• Burpee to Push-Up (10 reps or 30 sec
full-body, high intensity) – Video
2
• Renegade Rows to Push-Up (30 sec
core/strength) – Video
3
• Hollow Body Hold (30 sec
core stability, difficult) – Video
🚀

Fast Finish Flow

Format: Core Circuit

1
• Russian twists (20 sec
core, moderate) – Video
2
• Plank jacks (20 sec
core/cardio, moderate) – Video
3
• Reverse crunches (20 sec
abs, recovery) – Video
🧘

Cool-Down Calm

1
1. Standing quad stretch (1 min/side
legs) – Video
2
2. Cat-cow stretch (30 sec
spine/mobility) – Video
3
3. Chest opener stretch (45 sec
chest/shoulders) – Video
4
4. Child's pose (1 min
recovery, gentle) – Video
🎯

Focus & Benefits

Boosts strength, cardio capacity, core stability, and muscular endurance. Every circuit is designed to keep energy high and muscles guessing.

Pro Tip: Smile as you move and attack every set with purpose – progress thrives on enjoying the journey, not just the results.

GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide

One free workout. Every day. No planning required.

🏋️ GO FURTHER TOGETHER!

Share today's workout

𝕏fin📧