Energy Quest: Total Body Circuit

Date: 9 September 2025

Duration: 45 minutes

Focus: Full-body strength, cardio, and core endurance

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Adventure Flow Warm-Up

1. Arm circles (1 min, light) – Video

2. High knees (1 min, moderate) – Video

3. Bodyweight squats (1 min, steady) – Video

4. Dynamic Hip Circles (30 sec/side, gentle mobility) – Video

5. Walkouts (1 min, full-body) – Video

💥 Circuit Quest Main Workout

Format: Circuit | 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Kettlebell goblet squats (12–15 reps/round, strength) – Video

• Push-ups (max reps in 40 sec, bodyweight power) – Video

• Dumbbell alternating lunges (12 reps/side, control) – Video

• Mountain climbers (max reps in 40 sec, cardio) – Video

• Dumbbell rows (12 reps/arm, back/core) – Video

• Jumping jacks (1 min, cardio reset after each round) – Video

🔓 Level-Up Challenge Tier

*This section is optional. Advanced intensity—add only if you're feeling top energy today!*

Instructions: Complete 2 rounds, 45 sec work, 15 sec rest

• Renegade Rows to Push-Up (10 reps/round, total body) – Video

• Kettlebell Swing + Thruster (10 reps, explosive power) – Video

• Hollow Body Hold (30 sec, core endurance) – Video

🚀 Final Surge Finisher

Format: Tabata Core & Cardio (20 sec work, 10 sec rest, 4 min)

• V-Ups (20 sec, intense core) – Video

• Plank Jacks (20 sec, dynamic core/cardio) – Video

Repeat sequence for 4 minutes

🧘 FlowDown Cool-Down

1. Figure-4 Stretch (30 sec/side, glutes/hips) – Video

2. Standing quad stretch (45 sec/side, legs) – Video

3. Cat-cow stretch (1 min, spine/mobility) – Video

4. Chest opener stretch (1 min, upper body) – Video

🎯 Focus & Benefits

This session blends strength, cardio, and core training for maximal fitness returns. Expect improved muscular endurance, agility, and all-day energy.

💡 Pro Tip

Embrace every rep as an opportunity to challenge your comfort zone—your best progress happens outside it.