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.

Surge Wave: Energy Circuit

Thu, 2 October 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚑

Electric Pulse Warm-Up

1
1. Arm circles (1 min, controlled)
Video
2
2. High knees (1 min, moderate pace)
Video
3
3. Bodyweight squats (1 min, steady)
Video
4
4. Bear crawl (1 min, forward/backward)
Video
5
5. Dynamic Hip Circles (30 sec/side, loosen hips)
Video
πŸ’₯

Circuit Surge Main Set

Format: Circuit

1
β€’ Kettlebell swings (40 sec)
Video
2
β€’ Push-ups (40 sec)
Video
3
β€’ Dumbbell alternating lunges (40 sec)
Video
4
β€’ Mountain climbers (40 sec)
Video
5
β€’ Plank to downward dog (40 sec)
Video
πŸ”“

Velocity Tier Challenge

Optional

This section is optional. For advanced challengers only!

Instructions: Complete 2 rounds, minimal rest.

1
β€’ Kettlebell clean + press (10 reps/side)
Video
2
β€’ Burpee to Push-Up (10 reps, modify as needed)
Video
3
β€’ Hollow Body Hold (30 sec)
Video
πŸš€

Lightning Finish

Format: Tabata

1
β€’ Jump squats
Video
2
β€’ Plank shoulder taps
Video

Repeat if needed

🧘

Surge Recovery Cool-Down

1
1. Standing quad stretch
Video
2
2. Hamstring stretch
Video
3
3. Chest opener stretch
Video
4
4. Child's pose
Video
πŸ“‹

Focus & Benefits

This session builds full-body strength, boosts cardio capacity, and fires up your core, for a high-energy, athletic feel that keeps you moving powerfully all day.

Pro Tip: Focus on powerful, crisp reps over speed. Quality of movement unlocks lasting results and protects your bodyβ€”become the master of your form and the energy follows.

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πŸ‹οΈ All further together!
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