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.
Sprint & Glow Circuit
Sat, 29 November 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
⚡
Wake-Up Waves Warm-Up
1
1. Jumping jacks (1 minute)
Video
2
2. Dynamic Hip Circles (30 sec/side)
Video
3
3. Arm Swing to Squat (1 min)
Video
4
4. Walking lunges (1 minute)
Video
5
5. Bear Crawl → Crab Walk (1 min forward/backward)
Video
💥
Energy Flow Main Workout
Format: Circuit
Instructions: 4 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds
1
• Kettlebell Swing + Thruster (10 reps)
Video
2
• Push-Up to Side Plank (alternating sides)
Video
3
• Dumbbell Alternating Lunges (45 sec)
Video
4
• Mountain Climber Twists (45 sec)
Video
5
• Bear Crawl (45 sec)
Video
🔓
Optional Glow-Up Challenge
This section is optional. Label it clearly as advanced.
Format: AMRAP (As Many Rounds As Possible) in 5 minutes
1
• Jump Squats
Video
2
• Plank Shoulder Taps (1 minute)
Video
3
• Bicycle crunches
Video
Repeat as many rounds as possible within time
🧘
FlowState Cool-Down
1
1. Child's pose
Video
2
2. Standing quad stretch
Video
3
3. Thread the needle (30 sec/side)
Video
4
4. Seated forward fold (1 minute)
Video
📋
Focus & Benefits
This workout boosts cardiovascular endurance while strengthening the entire body with dynamic kettlebell, dumbbell, and bodyweight exercises. It enhances mobility, core stability, and muscular endurance through a balanced flow of strength and cardio.
Pro Tip: Focus on controlled breathing throughout each movement to maximize energy and maintain steady pacing. Embrace the flow between exercises as your body warms and your mind sharpens.
