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 Sweat Session

Thu, 11 December 2025

Duration

1 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Sunrise Ignite Warm-Up

1
1. Arm circles
1 minute total – Video
2
2. Bodyweight squats
1 minute – Video
3
3. High knees
1 minute – Video
4
4. Dynamic Inchworm to Spiderman Lunge
1 minute – Video
5
5. Bodyweight Squat to Lateral Lunge Flow
1 minute – Video
💥

Radiant Core Circuit

Format: Circuit

Instructions: 3 rounds

1
• Kettlebell goblet squats
or bodyweight squats – 40 seconds – Video
2
• Kettlebell single-arm rows
20 seconds each side – or dumbbell rows – Video – Bodyweight or DB Video
3
• Push-Up to Side Plank
40 seconds – Video
4
• BW reverse lunge
40 seconds alternating legs – Video
5
• Plank Jacks
40 seconds – Video
🔓

Star Surge Advanced Tier

This section is optional. Advanced challenge for extra burn and intensity.

Instructions: 2 to 3 rounds

1
• Kettlebell Swing + Thruster
or Dumbbell thrusters – 30 seconds – Video – DB Alternative
2
• Mountain Climber Twists
30 seconds – Video
3
• Bodyweight Skater Hops
30 seconds – Video
🚀

Sunset Burst Finisher

Format: Core and cardio mini AMRAP

1
• Bicycle crunches
12 to 16 reps – Video
2
• Burpee to Push-Up
8 to 10 reps – modify by stepping back – Video
3
• Single-Leg Glute Bridge
8 reps each side – Video

Move continuously through the 3 moves for 6 minutes.

🧘

Evening Drift Cool-Down

1
1. Standing quad stretch
1 minute total (30 seconds per side) – Video
2
2. Seated forward fold
1 minute – Video
3
3. Child's Pose → Thread the Needle
1 minute – Video
4
4. Box Breathing
1 to 2 minutes – Video
📋

Focus & Benefits

This session builds full-body strength and core stability, boosts cardiovascular conditioning, and improves coordination through dynamic, multi-plane movements while staying joint-friendly and equipment-optional.

Pro Tip: Pick one thing to track today such as reps in the finisher or quality of your form and focus on improving just that by one small step next time; consistency on tiny wins compounds into big changes.

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