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 Sweat Wave

Sat, 13 June 2026

Duration

45 minutes

Focus

Full-body cardio and strength

Equipment

Bodyweight, dumbbells, kettlebell, mat

⚡

Warm-Up - Ignition Flow

Duration: 8-10 minutes.

Instructions: Move through each exercise with a dynamic flow, focusing on mobility and pulse raiser.

1
Jumping jacks - 30 seconds
2
Dynamic inchworm to spiderman lunge - 30 seconds
3
Leg swings - 30 seconds
4
Arm circles - 30 seconds
5
High knees - 30 seconds
🔥

Main Workout - Adventure Circuit

Format: Complete each exercise in order, moving to the next one without rest.

Time Cap: 30 minutes.

Instructions: Use a mix of bodyweight, dumbbells, and kettlebells, and focus on smooth transitions between exercises.

1
Burpees - 10 reps. Bodyweight option: Squat to push-up - Video
2
Dumbbell rows - 10 reps. Bodyweight option: Push-ups - Video
3
Kettlebell swings - 15 reps. Bodyweight option: Jumping jacks - Video
4
Mountain climbers - 20 reps
5
Plank jacks - 30 seconds
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use bodyweight options for exercises. Focus on smooth transitions and controlled movements.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add an extra round.

Option 2: Increase the weight or reps for each exercise.

Option 3: Decrease rest time between exercises.

🔓

Optional Challenge Tier - Sweat Bonus

This section is optional. Complete it only if you feel strong and your form is solid.

Instructions: Complete each exercise in order, focusing on speed and agility.

1
Box jumps - 10 reps
2
Kettlebell snatches - 10 reps
3
Burpee to jump - 10 reps
🚀

Finisher - Flow Finish

Format: Complete each exercise in order, focusing on smooth flow and controlled movements.

Instructions: Use bodyweight or light weights, and focus on relaxation and breathing.

1
Plank to downward dog - 30 seconds
2
Leg raises - 10 reps
3
Wall sit - 30 seconds
🧘

Cool-Down - Relaxation Flow

Duration: 5-10 minutes.

Instructions: Focus on deep breathing, relaxation, and static stretches.

1
Seated forward fold - 30 seconds
2
Seated neck rolls - 30 seconds
3
Kneeling hip flexor stretch - 30 seconds
4
Standing hamstring stretch - 30 seconds
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