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.

Sweat & Shine Total Body Flow

Tue, 10 June 2025

Duration

45 min

Equipment

Dumbbell, Bodyweight

⚡

Spark-Up Warm-Up

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Bodyweight squats (1 min)
Video
4
4. Dynamic Hip Circles (30 sec/side)
Video
5
5. Walkouts (1 min)
Video
💥

Main Movement Carnival

Format: Circuit

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

1
• Dumbbell thrusters (or bodyweight jump squats) (40 sec)
Video
2
• Push-ups (40 sec)
Video
3
• Mountain climbers (40 sec)
Video
4
• Dumbbell alternating lunges (or bodyweight reverse lunge) (40 sec)
Video
5
• Plank shoulder taps (40 sec)
Video
🔓

Bonus Burst Zone

Optional

This section is optional. For extra challenge!

Instructions: Complete 2 sets, resting 30 sec between moves.

1
• Burpee to Push-Up (10 reps)
Video
2
• Bodyweight skater hops (20 reps)
Video
3
• V-Ups (12 reps)
Video
🚀

Flow Finish Sprint

Format: Tabata (8 rounds: 20 sec work, 10 sec rest

1
• Jumping jacks
Video
2
• Plank jacks
Video

Alternate each round

🧘

Sun-Down Cool-Down

1
1. Standing quad stretch (1 min)
Video
2
2. Chest opener stretch (1 min)
Video
3
3. Hamstring stretch (1 min)
Video
4
4. Seated Neck Rolls (1 min)
Video
📋

Focus & Benefits

This session blends strength, cardio, and mobility for total-body resilience. You'll boost calorie burn, build functional muscle, and leave feeling energized and accomplished.

Pro Tip: Smiling during tough sets actually helps lower your perceived effort and boosts endorphins—bring some joy to your grind and watch your results multiply!

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