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.

🔥 Spark Joy Circuit

Tue, 16 December 2025

Duration

45 min

Equipment

Kettlebell, Bodyweight

⚡

Joyful Wake-Up Flow

1
1. Arm circles (1 minute)
Video
2
2. High knees (45 seconds)
Video
3
3. Bodyweight squats (1 minute)
Video
4
4. Leg Swings (30 sec/side)
Video
5
5. Jumping jacks (1 minute)
Video
💥

Energy Burst Circuit

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds

1
• Kettlebell swings (40 sec)
Video (Alt: Jumping jacks – Video)
2
• Push-ups (12-15 reps)
Video
3
• Mountain climbers (40 sec)
Video
4
• BW reverse lunge (10/side)
Video
5
• Plank shoulder taps (40 sec)
Video
🔓

Power Play Challenge

This section is optional for advanced users.

Instructions: 3 rounds | 30 sec each, minimal rest

1
• Burpees (30 sec)
Video
2
• Plyo lunges (8/side)
Video
3
• Single-leg glute bridge (8/side)
Video
🚀

Quick Fire Finisher

Format: Tabata

1
• Jump squats
Video
2
• Mountain climber twists
Video
🧘

Blissful Cool-Down Flow

1
1. Standing quad stretch (30 sec/side)
Video
2
2. Hamstring stretch (30 sec/side)
Video
3
3. Chest opener stretch (30 seconds)
Video
4
4. Child's pose (1 minute)
Video
📋

Focus & Benefits

Boosts cardio endurance, ignites full-body power, elevates mood with rhythmic flow.

Pro Tip: Smile through the burn – joy amplifies your strength and keeps energy high.

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