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.

Vortex Pulse Circuit

Tue, 12 August 2025

Duration

8 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚑

RAMP-UP – VITAL SPARK

Duration: 8 minutes total

1
1. Arm circles (1 minute)
Video
2
2. High knees (1 minute)
Video
3
3. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video
4
4. Bodyweight squats (1 minute)
Video
5
5. Lateral lunges (30 sec per side)
Video
6
6. Walkouts (1 minute)
Video
7
7. Wall angels (1 minute)
Video
πŸ’₯

MAIN WORKOUT – FLOW ENGINE

Duration: 22 minutes including rests

Format: Circuit

Instructions: 3 rounds

1
β€’ Kettlebell goblet squats (40 sec)
Video
2
β€’ Push-ups (40 sec)
Video
3
β€’ Dumbbell renegade rows (40 sec)
Video
4
β€’ Bodyweight Skater Hops (40 sec)
Video
5
β€’ Hollow Body Hold (40 sec)
Video
6
Optional swap: Kettlebell deadlifts (40 sec)
Video
πŸ”“

ADVANCED TIER – SURGE MODE

This section is optional. Label it clearly as advanced.

Instructions: EMOM 8

1
β€’ Minute 1: Kettlebell clean + press 5 per side
Video
2
β€’ Minute 2: V-Ups 12 to 15 reps
Video
3
Bodyweight alternatives: Minute 1 do BW reverse lunge 10 per side
Video
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FINISHER – TEMPO BLITZ

Format: Tabata

1
β€’ Mountain climbers
Video
2
β€’ Plank Jacks
Video

Repeat if needed

🧘

COOL-DOWN – RESET FLOW

Duration: 6 to 8 minutes

1
1. Downward dog (45 seconds)
Video
2
2. Half-Kneeling Hip Flexor Stretch (1 min per side)
Video
3
3. Figure-4 Stretch (45 sec per side)
Video
4
4. Chest opener stretch (1 minute)
Video
🎯

Focus & Benefits

Builds lower body strength, pull and push balance, and core endurance while elevating heart rate for conditioning. The circuit’s push-pull-legs-core flow promotes muscular symmetry and stamina, with the finisher sharpening agility and bracing under fatigue.

Pro Tip: Breathe on purpose: exhale through the effort and own the pause between reps. Quality reps under control beat rushed volume for strength, safety, and results.

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