Flow Surge: Sunday Energy Circuit

Date: 6 July 2025

Duration: 45 minutes

Focus: Full-body cardio, strength, and mobility

Equipment: Bodyweight, dumbbells or kettlebell (optional), mat

⚡ Radiant Warm-Up Flow

1. Arm circles (1 min, light intensity) – Video

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

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

4. Walkouts (1 min, steady) – Video

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

💥 Mainwave Circuit

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

• Dumbbell thrusters (40 sec, full-body power) – Video

• Mountain climbers (40 sec, cardio core) – Video

• Kettlebell goblet squats (option: bodyweight squats) (40 sec) – Video

• Push-ups (40 sec, upper body) – Video

• Bodyweight skater hops (40 sec, lateral power) – Video

🔓 Bonus Flow Zone (Optional)

*This section is optional. Advanced challenge for extra sweat.*

Instructions: Complete 2 rounds, 30 sec per move, no rest

• Burpee to Push-Up (advanced: jump, modify: step-back) – Video

• V-Ups (core) – Video

• Single-leg Romanian deadlift (switch sides after each round) – Video

🚀 Pulse Push Finisher

Format: AMRAP 4 minutes (as many rounds as possible)

• Plank jacks (15 reps) – Video

• Bicycle crunches (20 reps) – Video

*Repeat sequence until time expires*

🧘 Recovery Wave Cool-Down

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

2. Seated forward fold (1 min) – Video

3. Thread the needle (30 sec/side) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This session fuses energizing cardio with strong, functional moves and mobility. Expect improved endurance, enhanced strength, better coordination, and a serious mood boost.

💡 Pro Tip

Smile when the workout gets tough—your brain will follow your body’s energy. Use your breath for rhythm and reset between sets for a true flow state.

🔁 Reminder

Want more intensity? Check the archive for a next-level challenge or stack this with a power workout midweek!