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 Sprint & Strength Mix

Sun, 16 November 2025

Duration

1 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Wake-Up Charge Warm-Up

1
1. Arm circles (1 minute)
Video
2
2. Leg Swings (1 minute total)
Video
3
3. High knees (1 minute)
Video
4
4. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video
5
5. Bodyweight Squat to Lateral Lunge Flow (1 minute)
Video
💥

Main Circuit: The Adventure Set

Format: Circuit

1
• Kettlebell swings (or jump squats if no KB) (40 sec)
Video
2
• Push-ups (40 sec)
Video
3
• Dumbbell alternating lunges (or BW reverse lunge) (40 sec)
Video
4
• Renegade Rows to Push-Up (DB or bodyweight) (40 sec)
Video
5
• Plank Jacks (40 sec)
Video
🔓

Heroic Bonus Round

Optional

This section is optional. Label it clearly as advanced.

Instructions: Complete 2 rounds, 30 sec per exercise, minimal rest

1
• Kettlebell clean + press (or push-up to side plank)
Video
2
• V-Ups
Video
3
• Bodyweight Skater Hops
Video
🚀

Finisher: Spark Circuit

Format: Tabata

1
• Burpees
Video
2
• Mountain climbers
Video

Repeat if needed

🧘

Restore & Reset Cool-Down

1
1. Standing quad stretch (1 min/side)
Video
2
2. Downward dog (1 minute)
Video
3
3. Thread the needle (30 sec/side)
Video
4
4. Box Breathing (1 minute)
Video
📋

Focus & Benefits

This routine awakens your body with dynamic movement, builds total-body strength, and ends with a burst of cardio to fire up your energy for the day. Expect improved mobility, core stability, and endurance.

Pro Tip: Celebrate every small win – showing up on a Sunday sets the tone for a powerful week ahead. Your energy is contagious, even to yourself.

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