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.
This section is optional. Label it clearly as advanced.
Instructions: AMRAP
1
• Burpees (full body, max intensity)
Video
2
• Renegade Rows to Push-Up (strength, core)
Video
3
• Jump squats (explosive power)
Video
🚀
Sunrise Core Finisher
Format: 2 rounds | 30 sec per move | minimal rest
1
• V-Ups
Video
2
• Russian twists (bodyweight or dumbbell)
Video
3
• Hollow Body Hold
Video
Repeat if needed
🧘
Sunshine Stretch Cool-Down
1
1. Chest opener stretch (1 min)
Video
2
2. Standing quad stretch (30 sec/side)
Video
3
3. Hamstring stretch (1 min)
Video
4
4. Child's pose (1 min)
Video
📋
Focus & Benefits
This energizing circuit builds total body strength and cardio fitness, firing up your metabolism, enhancing stamina, and improving functional movement.
Pro Tip: Smile through the challenge. Celebrate every rep – your energy is contagious and sets the tone for your whole weekend!
