🌟 Echo Glow Circuit

Date: 24 January 2026

Duration: 45 minutes

Focus: Full-body endurance and cardio flow

Equipment: Kettlebell (alt: bodyweight), mat

⚡ Sunrise Spark Warm-Up

1. Arm circles (1 min) – Video

2. High knees (45 sec) – Video

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

4. Bear crawl (45 sec) – Video

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

💥 Echo Pulse 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 (12-15 reps) – Video

• BW reverse lunge (10/side) – Video

• Mountain climbers (40 sec) – Video

• Plank shoulder taps (40 sec) – Video

🔓 Echo Peak Challenge

*This section is optional for advanced users.*

Instructions: 3 rounds | 30 sec each, no rest | 1 min between rounds

• Single-leg Romanian deadlift (8/side) – Video

• Plyo lunges (30 sec) – Video

• Kettlebell clean + press (8/side) – Video

🚀 Glow Burst Finisher

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

• Burpees – Video

• Jump squats – Video

🧘 Gentle Wave Cool-Down

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

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

3. Child's pose (45 sec) – Video

4. Cat-cow stretch (30 sec) – Video

🎯 Focus & Benefits

Boosts cardiovascular endurance, builds full-body strength, enhances coordination and mobility.

💡 Pro Tip

Focus on breath rhythm to sustain energy – inhale power, exhale doubt.