Blissful Flow Circuit

Date: 23 December 2025

Duration: 45 minutes

Focus: Full-body endurance and joyful mobility

Equipment: bodyweight, kettlebell (optional), mat

🌈 Joyful Warm-Up Flow

1. Arm circles (1 minute) – Video

2. High knees (45 seconds) – Video

3. Bodyweight squats (1 minute) – Video

4. Leg Swings (30 sec/side) – Video

5. Jumping jacks (1 minute) – Video

✨ Bliss Circuit Main Flow

Format: Circuit

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

• Kettlebell swings (40 sec) – Video

• Push-ups (40 sec) – Video

• Bodyweight squats (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Kettlebell goblet squats (40 sec) – Video (Alt: Bodyweight squats)

🌟 Optional Bliss Boost Tier

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

Instructions: 3 rounds | 30 sec each | No rest between moves | 1 min rest between rounds

• Burpees (30 sec) – Video

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

• Plank jacks (30 sec) – Video

🎉 Harmony Finisher

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

• Jump squats – Video

• Bicycle crunches – Video

🧘 Serene Cool-Down Flow

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

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

3. Child's pose (1 minute) – Video

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

🎯 Focus & Benefits

Boosts endurance, enhances mobility, and ignites joyful energy for balanced strength.

💡 Pro Tip

Breathe deeply into each move – let your energy flow freely for peak performance.