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 Pulse

Tue, 17 June 2025

Duration

45 min

Equipment

Dumbbell, Bodyweight

⚡

Electric Warm-Up Circuit

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 Flow Circuit

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

1
• Dumbbell thrusters (40 sec)
Video
2
• Lateral lunges (alternating sides, 40 sec)
Video
3
• Push-ups (40 sec)
Video
4
• Bodyweight Skater Hops (40 sec)
Video
5
• Russian twists with dumbbell (40 sec)
Video
🔓

Power Play Bonus

Optional

This section is optional. For advanced users craving more challenge!

Instructions: Complete 2 rounds, 30 sec per move, 10 sec rest between moves.

1
• Plyo Lunges
Video
2
• Mountain climbers
Video
3
• Hollow Body Hold
Video
🚀

Rainbow Pulse Finisher

Format: Core AMRAP

1
• V-Ups (10 reps)
Video
2
• Plank Shoulder Taps (20 reps)
Video

Repeat sequence until time’s up

🧘

Chill Down & Flow

1
1. Standing quad stretch (1 min/side)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Cat-cow stretch (1 min)
Video
4
4. Child's pose (1 min)
Video
📋

Focus & Benefits

This workout boosts cardiovascular health, builds total-body strength, fires up your core, and develops coordination. The energy changes keep it fresh and fun—perfect for staying consistent and getting results.

Pro Tip: Show up for yourself every session—consistency beats intensity! Celebrate your effort, not just your results, and let every drop of sweat remind you what you’re capable of.

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