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 Circuit Charge

Thu, 4 December 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Wake-Up Wave Warm-Up

1
1. Arm Swing to Squat (1 minute)
Video
2
2. Leg Swings (1 minute)
Video
3
3. High Knees (1 minute)
Video
4
4. Lateral Lunges (30 sec/side)
Video
5
5. Bear Crawl (1 minute)
Video
💥

FlowState Main Workout

Format: Circuit

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

1
• Dumbbell Thrusters (45 sec)
Video
2
• Kettlebell Swings (45 sec)
Video
3
• Push-Ups (45 sec)
Video
4
• Walking Lunges with Dumbbells (45 sec)
Video
5
• Mountain Climber Twists (45 sec)
Video
🔓

Adventure Tier Challenge

This section is optional. Label it clearly as advanced.

Instructions: 3 rounds | 30 seconds per exercise | minimal rest

1
• Kettlebell Clean + Press (10 reps per side)
Video
2
• Dumbbell Renegade Rows (30 sec)
Video
3
• Jump Squats (30 sec)
Video
🚀

Pulse Booster Finisher

Format: AMRAP 6 minutes

1
• Burpees
Video
2
• Plank Jacks
Video
🧘

Flow-Down Cool-Down

1
1. Standing Forward Fold (1 min)
Video
2
2. Cat-Cow Stretch (30 seconds)
Video
3
3. Child's Pose (1 min)
Video
4
4. Shoulder Rolls (1 min)
Video
📋

Focus & Benefits

Enhances full-body muscular endurance, cardiovascular fitness, and coordination while promoting mobility and recovery with a balanced energetic flow.

Pro Tip: Embrace the rhythm of your breath to maintain steady energy throughout your workout—consistency beats intensity when building lasting fitness.

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