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.

Solar Pulse Power Flow

Sat, 13 December 2025

Duration

1 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Sunrise Ignite Warm-Up

1
1. Arm circles
1 minute – Video
2
2. Bodyweight squats
1 minute – Video
3
3. High knees
1 minute – Video
4
4. Dynamic Inchworm to Spiderman Lunge
2 minutes – Video
5
5. Lateral Lunge to Reverse Lunge Flow
1 minute total (30 sec/side) – Video
💥

Radiant Core Circuit

Format: Circuit

Instructions: 3 to 4 rounds

1
• Kettlebell goblet squats
or bodyweight squats – 40 seconds – Video
2
• KB Renegade Rows
or Dumbbell renegade rows – 40 seconds – Video
3
• Mountain climbers
40 seconds – Video
4
• BW reverse lunge
40 seconds – Video
5
• Hollow Body Hold
40 seconds – Video
🔓

Starburst Challenge Tier

This section is optional. Advanced intensity only.

Instructions: 2 rounds

1
• Kettlebell Swings
or Kettlebell deadlifts if you need lower impact – 30 seconds – Video
2
• Burpee to Push-Up
modify with step-back burpee – 8 to 10 reps in 30 seconds – Video
3
• V-Ups
30 seconds – Video
🚀

Comet Trail Finisher

Format: 4 minute EMOM (every minute on the minute)

1
• Minute 1 and 3
Jump squats – 12 to 15 reps – Video
2
• Minute 2 and 4
Push-Up to Side Plank – 8 to 10 reps – Video

Repeat if needed

🧘

Sunset Cool-Down Flow

1
1. Standing quad stretch
1 minute total (30 sec/side) – Video
2
2. Hamstring stretch
1 minute – Video
3
3. Child's Pose → Thread the Needle
1 to 2 minutes – Video
4
4. Box Breathing
2 minutes – Video
📋

Focus & Benefits

This session builds total-body strength and endurance, sharpens core stability, and boosts cardiovascular conditioning while keeping impact manageable and flow-based.

Pro Tip: Use each rest period to scan your body from head to toe, relax your shoulders and jaw, and refocus on smooth breathing so your final round feels more precise, not just more tired.

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