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 – Sunday Reset
Sun, 9 November 2025
Duration
45 min
Equipment
Dumbbell, Bodyweight
⚡
Wake-Up Warm-Up
1
1. Arm circles (1 min, moderate intensity)
Video
2
2. Leg Swings (1 min, moderate intensity)
Video
3
3. High knees (1 min, light to moderate)
Video
4
4. Dynamic Hip Circles (30 sec/side, mobility)
Video
5
5. Walkouts (1 min, light)
Video
💥
Main Circuit Dash
Format: Circuit
Instructions: 3 rounds
1
• Dumbbell thrusters (40 sec)
Video
2
• Push-Up to Side Plank (40 sec)
Video
3
• Bodyweight Skater Hops (40 sec)
Video
4
• Plank Shoulder Taps (40 sec)
Video
5
• BW reverse lunge (40 sec)
Video
🔓
Extra Boost Tier
This section is optional. Level up with a challenge!
Instructions: 2 rounds
1
• Mountain climbers
Video
2
• Jump squats
Video
3
• V-Ups
Video
🚀
Final Spark Finisher
Format: Core Circuit, 2 rounds
1
• Russian twists (40 sec)
Video
2
• Hollow Body Hold (30 sec)
Video
Repeat if needed
🧘
Sunday Soothe Cooldown
1
1. Standing quad stretch (1 min)
Video
2
2. Chest opener stretch (1 min)
Video
3
3. Child's pose (1 min)
Video
4
4. Seated forward fold (1 min)
Video
📋
Focus & Benefits
This energetic routine boosts overall strength, revs your metabolism, enhances balance and mobility, and leaves you feeling recharged for the week.
Pro Tip: If you catch yourself rushing, slow down and focus on quality movement – consistency and control lead to real progress.
