🌟 Ember Trail Flow

Date: 20 January 2026

Duration: 45 minutes

Focus: Full-body endurance and mobility flow

Equipment: Kettlebell (bodyweight alternatives provided), mat

⚡ Ember Wake-Up Flow

1. Arm circles (1 min) – Video
2. High knees (45 sec) – Video
3. Bodyweight squats (1 min) – Video
4. Leg swings (30 sec/side) – Video
5. Wall angels (1 min) – Video

💥 Trailblaze Endurance Circuit

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
• Kettlebell goblet squats (12 reps) – Video
• Mountain climbers (40 sec) – Video
• Kettlebell single-arm rows (10/side) – Video (Alt: Dumbbell rows – Video)

🔓 Ember Peak Challenge

*This section is optional for advanced users.*

Instructions: 3 rounds | 30 sec each exercise | Minimal rest

• Burpees (30 sec) – Video
• Kettlebell clean + press (8/side) – Video
• Plyo lunges (8/side) – Video

🚀 Glow Burst Finisher

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

• Jump squats – Video
• Plank jacks (1 min total) – Video

🧘 Ember Cool Flow

1. Child's pose (1 min) – Video
2. Hamstring stretch (30 sec/side) – Video
3. Chest opener stretch (1 min) – Video
4. Figure-4 stretch (30 sec/side) – Video

🎯 Focus & Benefits

Boosts endurance, enhances full-body coordination, and ignites joyful energy while building resilient strength and flow.

💡 Pro Tip

Breathe with intention – each exhale powers your next move, turning effort into effortless flow.