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 Challenge Sat, 8 November 2025
Equipment Dumbbell, Bodyweight
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Energizer Warm-Up 2 cardio, moderate) – Video 3 3. Bodyweight squats (1 min activation, moderate) – 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 upper body, moderate) – Video 3 • Mountain climbers (40 sec core/cardio, intense) – Video 4 back/arms, moderate) – Video 5 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
2 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 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.
🏋️ All further together!
