🌟 Agile Blaze Flow

Date: 31 January 2026

Duration: 45 minutes

Focus: Agility, endurance and full-body flow

Equipment: Kettlebell (optional), bodyweight

⚡ Spark Ignition Warm-Up

1. Arm circles (1 minute) – Video

2. High knees (45 seconds) – Video

3. Lateral lunges (30 sec/side) – Video

4. Dynamic Hip Circles (30 sec/side) – Video

5. Bear crawl (45 seconds) – Video

💥 Agile Flow Circuit

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds

• Kettlebell swings (40 sec) – Video

• Bodyweight skater hops (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Kettlebell goblet squats (40 sec) – Video

• Plank jacks (40 sec) – Video

🔓 Blaze Advanced Tier

*This section is optional. Label it clearly as advanced.*

Instructions: 3 rounds | 30 sec each, minimal rest | For experienced athletes

• Plyo lunges (30 sec) – Video

• Single-arm kettlebell swing (15 sec/side) – Video

• Burpees (30 sec) – Video

🚀 Flow Finisher

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

• Jump squats – Video

• Kettlebell halos – Video

*Alternate moves continuously*

🧘 Gentle Ember Cool-Down

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

2. Hamstring stretch (30 sec/side) – Video

3. Child's pose (45 seconds) – Video

4. Cat-cow stretch (30 seconds) – Video

🎯 Focus & Benefits

Boosts agility, builds endurance, enhances coordination and ignites full-body power.

💡 Pro Tip

Focus on smooth transitions between moves to maximize flow and minimize fatigue.