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.

🌟 Sunrise Bliss Flow

Sun, 8 February 2026

Duration

45 min

Equipment

Kettlebell, Bodyweight

⚡

Sunrise Warm-Up Flow

1
1. Arm circles (1 min)
Video
2
2. Dynamic Hip Circles (30 sec/side)
Video
3
3. Bodyweight squats (1 min)
Video
4
4. Leg Swings (30 sec/side)
Video
5
5. Wall angels (1 min)
Video
💥

Blissful Main Circuit

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
• Kettlebell goblet squats (40 sec)
Video
2
• Push-ups (40 sec)
Video
3
• Kettlebell single-arm rows (40 sec/side)
Video
4
• BW reverse lunge (40 sec/side)
Video
5
• Mountain climbers (40 sec)
Video
🔓

Optional Bliss Booster

This section is optional. Label it clearly as advanced.

Instructions: 2 rounds | 30 sec each, no rest | Advanced users only

1
• Kettlebell clean + press (10/side)
Video
2
• Plyo Lunges (30 sec/side)
Video
3
• Single-Leg Glute Bridge (30 sec/side)
Video
🚀

Gentle Finisher Wave

Format: EMOM (Every Minute on the Minute) for 6 min

1
• Plank Shoulder Taps (1 min)
Video
2
• Bicycle crunches (1 min)
Video

Alternate minutes

🧘

Sunset Cool-Down Glow

1
1. Standing quad stretch (30 sec/side)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Child's pose (1 min)
Video
4
4. Cat-Cow Flow (1 min)
Video
📋

Focus & Benefits

Enhances full-body mobility, builds balanced strength, promotes recovery and gentle endurance.

Pro Tip: Breathe deeply through each flow – connect movement to breath for deeper calm and power.

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