Flow Quest: Tuesday Adventure Circuit

Date: 8 July 2025

Duration: 45 minutes

Focus: Total-body strength, core, and mobility

Equipment: Dumbbells (optional), bodyweight, mat

⚡ Adventure Warm-Up Flow

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Leg Swings (1 min) – Video

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

5. Walkouts (1 min) – Video

💥 Main Circuit: The Explorer's Path

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

• Dumbbell thrusters (or Bodyweight jump squats) (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (or BW reverse lunge) (40 sec) – Video

• Plank to downward dog (40 sec) – Video

• Russian twists (with or without dumbbell) (40 sec) – Video

🔓 Summit Tier Challenge (Optional)

*This section is optional. Advanced users only—push your limits with this bonus circuit.*

Instructions: Complete 2 rounds, 30 sec per move, minimal rest

• Burpees (30 sec) – Video

• Dumbbell renegade rows (30 sec) – Video

• V-Ups (30 sec) – Video

🚀 Flow Finale

Format: Core Circuit | 2 rounds

• Plank Jacks (30 sec) – Video

• Bicycle crunches (30 sec) – Video

*Repeat if needed*

🧘 Explorer's Cool-Down

1. Standing quad stretch (45 sec/side) – Video

2. Hamstring stretch (45 sec/side) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This circuit builds total-body strength, fires up your core, and improves mobility. Each move is crafted to challenge endurance, stability, and functional power while keeping the energy high and the adventure fun.

💡 Pro Tip

Stay present in each rep—focus on quality movement over speed. Let the rhythm of your breath guide your flow, and remember: consistency transforms effort into results.

🔁 Reminder

Want more intensity? Browse the archive for a strength or power workout.