Flow Surge: Thursday Energy Circuit

Date: 26 June 2025

Duration: 45 minutes

Focus: Energizing full-body strength and cardio flow

Equipment: Dumbbells, bodyweight, mat

⚡ Flow Warm-Up

1. Arm circles (1 min) – Video

2. Bodyweight squats (1 min) – Video

3. High knees (1 min) – Video

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

5. Walkouts (1 min) – Video

💥 Main Circuit Flow

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

• Dumbbell thrusters (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Plank to downward dog (40 sec) – Video

• Jumping jacks (40 sec) – Video

🔓 Power Play Challenge (Optional)

*This section is optional. For advanced users seeking an extra push.*

Instructions: Complete 2 rounds, minimal rest

• Burpee to Push-Up (10 reps) – Video

• KB Renegade Rows (8 reps/side) – Video

• Bodyweight Skater Hops (30 sec) – Video

🚀 The Lightning Finisher

Format: Core Circuit – 2 rounds, 20 sec per move, no rest

• Hollow Body Hold – Video

• V-Ups – Video

• Russian twists – Video

*Repeat if needed*

🧘 Flow Recovery Cool-Down

1. Chest opener stretch (1 min) – Video

2. Standing quad stretch (1 min/side) – Video

3. Seated forward fold (1 min) – Video

4. Cat-cow stretch (1 min) – Video

🎯 Focus & Benefits

This circuit fuses strength, cardio, and flow-based mobility for a high-energy session that boosts endurance, coordination, and total-body power. Expect to challenge every major muscle group while keeping your heart rate up and your movement smooth.

💡 Pro Tip

Stay present. Focus on each rep and each breath rather than the finish line. Your energy and performance soar when your mind is in the moment.