TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.

Sweat & Shine Full-Body Flow

Thu, 12 June 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Warm-Up Wave

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Bodyweight squats (1 min)
Video
4
4. Leg swings (1 min)
Video
5
5. Walkouts (1 min)
Video
💥

Main Circuit Adventure

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
• Kettlebell goblet squats (or Bodyweight squats)
Video
2
• Push-ups
Video
3
• Mountain climbers
Video
4
• Dumbbell renegade rows (or Kettlebell single-arm rows or Bodyweight plank shoulder taps)
Video
5
• Jump squats
Video
🔓

Bonus Spark

Optional Advanced Tier

This section is optional. For a challenge, try it after your main sets!

Instructions: Complete 2 rounds as quickly as possible.

1
• Burpees (10 reps)
Video
2
• Kettlebell swings (15 reps, or jump squats for bodyweight only)
Video
3
• Hollow body hold (30 sec)
Video
🚀

Finisher Blast

Format: Core Circuit

1
• V-Ups
Video
2
• Bicycle crunches
Video

Repeat the circuit twice

🧘

Cool-Down Flow

1
1. Standing quad stretch (30 sec/side)
Video
2
2. Chest opener stretch (1 min)
Video
3
3. Downward dog (30 sec)
Video
4
4. Cat-cow stretch (30 sec)
Video
🎯

Focus & Benefits

This full-body session delivers dynamic strength, boosts endurance, and gives you a serious cardio kick. Expect stronger legs, a fired-up core, and a big calorie burn—all while building real-world resilience.

Pro Tip: On flow days, focus on quality movement and joyful effort. Power through each round with good form and celebrate every drop of sweat—fun and consistency beat perfection every time!

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