Elevate Your Energy Circuit

Date: 27 November 2025

Duration: 45 minutes

Focus: Full-body endurance and strength with mobility flow

Equipment: Bodyweight, kettlebell, dumbbells, mat

⚡ Energizing Warm-Up Flow

1. Arm circles (1 min) – Video

2. Leg swings (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Side steps (30 sec each side) – Video

5. Walking lunges (1 min) – Video

💥 Strength and Flow Circuit

Format: Circuit

Instructions: 4 rounds | 45 sec work, 15 sec rest between exercises | 1 min rest between rounds

• Kettlebell goblet squats (45 sec) – Video

• Dumbbell renegade rows (45 sec) – Video

• Jump squats (45 sec) – Video

• Mountain climber twists (45 sec) – Video

• Kettlebell single-arm rows (alternating sides) (45 sec) – Video

🔓 Optional Challenge Tier

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

Instructions: Complete 3 rounds for time

• Burpee to push-up (10 reps) – Video

• Kettlebell swing + thruster (10 reps) – Video

• Plank shoulder taps (1 min) – Video

🚀 Core & Cardio Finisher

Format: AMRAP 5 minutes

• V-Ups (20 reps) – Video

• Jumping jacks (1 min) – Video

• Sliding ab tucks (15 reps) – Video

• Mountain climbers (30 sec) – Video

🧘 Cool-Down & Mobility

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

2. Hamstring stretch (1 min) – Video

3. Child's pose (1 min) – Video

4. Thread the needle (30 sec each side) – Video

🎯 Focus & Benefits

This workout improves muscular endurance and cardiovascular fitness while enhancing mobility and core strength through a balanced mix of kettlebell, dumbbell, and bodyweight exercises.

💡 Pro Tip

Focus on controlled breathing and steady pacing during circuits to maintain energy and maximize performance throughout the workout.