Cardio Carnival Power Circuit

Date: 7 June 2025

Duration: 45 minutes

Focus: Full-body cardio and core endurance

Equipment: Bodyweight, optional mat, kettlebell or dumbbells (with bodyweight alternatives)

⚡ Energizer Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Leg Swings (1 min) – Video

4. Jumping jacks (1 min) – Video

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

💥 Main Event: Carnival Circuit

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest per move | 1 min rest between rounds

• Kettlebell Swings (or Bodyweight Jump Squats) – Video | Video

• Push-Ups – Video

• Bodyweight Skater Hops – Video

• Plank Jacks – Video

• Standing Russian Twist (KB or BW) – Video

🔓 Fiesta Challenge Tier (Optional, Advanced)

*This section is optional. Advanced users: try for max reps and minimal rest.*

Instructions: 2 rounds | 30 sec each | 15 sec rest

• Burpees – Video

• Single-Leg Glute Bridge (15 sec/side) – Video

• V-Ups – Video

🚀 Flow Finish

Format: Core Circuit | 2 rounds | 30 sec each, no rest

• Hollow Body Hold – Video

• Bicycle Crunches – Video

*Repeat for a second round*

🧘 Refresh & Recover Cool-Down

1. Hamstring stretch (1 min) – Video

2. Cat-cow stretch (30 sec) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This session targets your entire body with athletic, upbeat intervals—expect high heart rates, improved cardiovascular fitness, dynamic core stability, and explosive lower body power. You'll sharpen agility and boost calorie burn while building functional strength and stamina.

💡 Pro Tip

Stay playful and push your pace! Remember, progress comes from consistency—celebrate every rep and let your energy lead the way.