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.

Sunday Energy Boost Circuit

Sun, 30 November 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Wake-Up Flow Warm-Up

1
1. Arm Swing to Squat (1 min)
Video
2
2. Dynamic Hip Circles (30 sec/side)
Video
3
3. High Knees (45 sec)
Video
4
4. Walkouts (1 min)
Video
5
5. Lateral Lunge to Reverse Lunge Flow (30 sec/side)
Video
💥

Adventure Circuit

Format: Circuit

Instructions: 4 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds

1
• Kettlebell Swings
Video
2
• Dumbbell Renegade Rows
Video
3
• Jump Squats
Video
4
• Plank Shoulder Taps (1 min)
Video
5
• Bear Crawl (1 min)
Video
🔓

Optional Challenge Tier

This section is optional. Label it clearly as advanced.

Instructions: Perform as many rounds as possible (AMRAP) in 7 minutes

1
• Burpee to Push-Up (10 reps)
Video
2
• Kettlebell Clean + Press (10/side)
Video
3
• Hollow Body Hold (30 sec)
Video
🚀

Sunday Core Rush Finisher

Format: Core Circuit

1
• Russian Twists (45 sec)
Video
2
• Bicycle Crunches (45 sec)
Video
3
• Reverse Crunches (45 sec)
Video

Repeat circuit twice

🧘

FlowState Cool-Down

1
1. Child's Pose → Thread the Needle (1 min)
Video
2
2. Standing Forward Fold (1 min)
Video
3
3. Seated Neck Rolls (1 min)
Video
4
4. Cat-Cow Flow (30 sec)
Video
📋

Focus & Benefits

This workout balances full-body strength, cardio endurance, and core stability with dynamic movements and flows to keep energy high and muscles engaged throughout the session.

Pro Tip: Stay present in each movement and use the breath to fuel power and recovery. Embrace the flow and let your energy build naturally from warm-up to finisher.

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