🌟 Dawn Glow Circuit

Date: 1 February 2026

Duration: 45 minutes

Focus: Full-body flow and recovery

Equipment: bodyweight, mat

⚡ Sunrise Activation Flow

1. Arm circles (1 min) – Video

2. High knees (45 sec) – Video

3. Leg Swings (30 sec/side) – Video

4. Jumping jacks (1 min) – Video

5. Walkouts (8 reps) – Video

💥 Harmony Pulse Circuit

Format: Circuit

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

• Bodyweight squats (40 sec) – Video

• Push-ups (40 sec) – Video

• BW reverse lunge (40 sec/side) – Video

• Mountain climbers (40 sec) – Video

• Plank shoulder taps (40 sec) – Video

🔓 Glow Advanced Tier

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

Instructions: 2 rounds | 30 sec each, minimal rest

• Plyo lunges (30 sec) – Video

• Push-Up to Side Plank (30 sec/side) – Video

• Bicycle crunches (30 sec) – Video

🚀 Radiant Finisher

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

• Burpees – Video

• Plank jacks – Video

🧘 Serenity Cool-Down

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

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

3. Child's pose (1 min) – Video

4. Cat-cow stretch (30 sec) – Video

🎯 Focus & Benefits

Enhances full-body mobility, boosts endurance, promotes recovery and joint health.

💡 Pro Tip

Breathe deeply through each flow to connect mind and body for lasting energy.

🔁 Reminder

*Include this section only if it’s a lighter day.*

Want more intensity? Browse the archive for a strength or power workout.