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 – Mobility Mix

Sun, 26 October 2025

Duration

45 min

Equipment

Dumbbell, Bodyweight

✨

Warm-Up Wave

1
1. Arm circles (1 minute)
Video
2
2. High knees (1 minute)
Video
3
3. Leg Swings (1 minute)
Video
4
4. Walkouts (1 minute)
Video
5
5. Wall angels (1 minute)
Video
🌈

Main Circuit – Energy Elevate

Format: Circuit

Instructions: 3 rounds

1
• Dumbbell thrusters (40 sec)
Video
2
• Plank to downward dog (40 sec)
Video
3
• Lateral lunges (alternating sides, 40 sec)
Video
4
• Push-Up to Side Plank (40 sec)
Video
5
• Bodyweight Skater Hops (40 sec)
Video
🔓

Adventure Challenge Tier

This section is optional. Level up your session with extra intensity.

Instructions: Complete 2 rounds

1
• Renegade Rows to Push-Up (dumbbells, 45 sec)
Video
2
• V-Ups (45 sec)
Video
3
• Mountain climbers (45 sec)
Video
🚀

Pulse Burst Finisher

Format: Core Circuit

1
• Plank Shoulder Taps (1 minute)
Video
2
• Hollow Body Hold (40 seconds)
Video

Repeat if needed

🧘

Restore & Reset Cooldown

1
1. Standing quad stretch (1 minute/side)
Video
2
2. Hamstring stretch (1 minute)
Video
3
3. Cat-cow stretch (1 minute)
Video
4
4. Chest opener stretch (1 minute)
Video
📋

Focus & Benefits

This routine boosts full-body strength, cardiovascular conditioning, and joint mobility while keeping the energy high throughout. It targets major muscle groups and supports functional movement and core stability.

Pro Tip: Embrace every rep as a moment to reset your mindset for the week. Consistency is far more important than perfection—just keep moving and your energy will follow.

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