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 Spark Flow

Sun, 21 December 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Easy Ignition Warm-Up

1
1. Arm circles
1 minute – Video
2
2. Bodyweight squats
1 minute – Video
3
3. High knees
1 minute – Video
4
4. Dynamic Hip Circles
30 sec/side – Video
5
5. Dynamic Inchworm to Spiderman Lunge
1 minute – Video
💥

Playful Power Circuit

Format: Circuit

Instructions: 3 rounds

1
• Kettlebell goblet squats
or bodyweight squats – Video
2
• Kettlebell single-arm rows (20 sec/side)
or dumbbell rows – Video
3
• Kettlebell Swings
or Bodyweight good mornings – Video
4
• BW reverse lunge
alternating – Video
5
• Push-Up to Side Plank
Video
🔓

Adventurer Bonus Tier

This section is optional and advanced

Instructions: 2 rounds

1
• Kettlebell clean + press (switch sides halfway)
Video
2
• KB Renegade Rows
or Dumbbell renegade rows – Video
3
• Mountain climbers
Video
🚀

Joy Ride Finisher

Format: 4 minute EMOM (every minute on the minute)

1
• Minute 1 and 3
Jumping jacks – 40 seconds – Video
2
• Minute 2 and 4
Bicycle crunches – 40 seconds – Video

Repeat the 2 minute block twice

🧘

Smooth Landing Cool-Down

1
1. Standing quad stretch
45 sec/side – Video
2
2. Seated forward fold
1 minute – Video
3
3. Child's pose
1 minute – Video
4
4. Cat-Cow Flow
1 minute – Video
📋

Focus & Benefits

This session blends moderate strength and cardio to boost full-body muscle endurance, elevate heart rate in a joint-friendly way, and reinforce core stability for everyday movement.

Pro Tip: Use today to practice smooth breathing – inhale through your nose on the easier phase of each move and exhale with effort to keep your heart rate controlled and your mind calm.

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