Dynamic Power Circuit Blast

Warm-up (6 Minutes, Moderate Intensity)

Arm circles (demo) — 1 min
Bodyweight squats (demo) — 1 min
Dynamic hip circles (demo) — 30 sec/side
High knees (demo) — 1 min
Walkouts (demo) — 1 min
Jumping jacks (demo) — 1 min

Main Set (18 Minutes, High Intensity)

Perform 3 rounds, 40 seconds work / 20 seconds rest per exercise.
Rest 1 minute between rounds.

Kettlebell swings (demo)
Push-ups (demo)
Kettlebell goblet squats (demo)
Mountain climber twists (demo)
Dumbbell renegade rows (demo)
Bodyweight skater hops (demo)

Bodyweight modifications:
- For kettlebell swings: swap for jump squats (demo)
- For goblet squats: do bodyweight squats
- For renegade rows: substitute plank shoulder taps (demo)

Finisher (4 Minutes, Max Effort)

Alternate the following for 2 rounds, 40 seconds work / 20 seconds rest:

Burpee to push-up (demo)
Hollow body hold (demo)

Modification: Step-back burpee and bent-knee hollow hold if needed.

Cooldown (5 Minutes, Low Intensity)

Standing quad stretch (demo) — 30 sec/side
Hamstring stretch (demo) — 1 min
Chest opener stretch (demo) — 1 min
Thread the needle (demo) — 30 sec/side
Child's pose (demo) — 1 min

Total Duration: ~33 minutes
Intensity: Moderate to High
Equipment: Kettlebell, dumbbells (bodyweight options provided)