Adventure Circuit – Power Unleashed

Date: 15 November 2025

Duration: 48 minutes

Focus: Full-body strength, mobility, and cardio

Equipment: Bodyweight, kettlebell, dumbbells, mat

⚡ Energize & Mobilize Warm-Up

1. Arm circles (1 min, light) – Video

2. High knees (1 min, moderate) – Video

3. Leg swings (1 min, smooth flow) – Video

4. Dynamic hip circles (30 sec/side, easy) – Video

5. Arm swing to squat (1 min, steady) – Video

💥 Main Adventure Circuit

Format: Circuit (3 rounds – 40 sec work, 20 sec rest per move – 1 min rest between rounds)

• Kettlebell goblet squats (40 sec) – Video

• Push-ups (40 sec, steady pace) – Video

• Mountain climbers (40 sec, fast) – Video

• Dumbbell rows (40 sec, controlled) – Video

• Lateral lunges (40 sec, alternate sides) – Video

• Bodyweight skater hops (40 sec, light plyo) – Video

🔓 Epic Explorer Tier (Optional Advanced)

*This section is optional. Challenge yourself if ready for more intensity.*

Instructions: Complete 2 sets with minimal rest

• Kettlebell clean + press (10 reps/side) – Video

• Burpees (12 reps) – Video

• Hollow body hold (30 sec) – Video

🚀 Finish Line Burst

Format: Core Circuit (2 rounds – 45 sec per move)

• Standing Russian twist (45 sec) – Video

• Plank shoulder taps (45 sec) – Video

*Repeat circuit if needed*

🧘 Cool Down & Recovery

1. Cat-cow stretch (30 sec, slow) – Video

2. Downward dog (30 sec, deep breath) – Video

3. Standing quad stretch (30 sec/side) – Video

4. Chest opener stretch (1 min, gentle) – Video

🎯 Focus & Benefits

Enhances strength, coordination, and mobility with a playful, energetic circuit. Boosts cardiovascular endurance while challenging every major muscle group and improving core stability.

💡 Pro Tip

Embrace movement variety and stay curious – every new exercise unlocks a bit more energy, agility, and confidence. Remember, progress is adventure, not a destination.