Flow Wave: Sunday Strong Circuit

Date: 29 June 2025

Duration: 45 minutes

Focus: Full-body balanced strength and endurance

Equipment: Bodyweight, dumbbells, mat

⚡ Warm-Up: Energy Builder Flow

1. Arm circles (1 min) – Video

2. Bodyweight squats (1 min) – Video

3. High knees (1 min) – Video

4. Leg swings (1 min) – Video

5. Walkouts (1 min) – Video

💥 Main Circuit: Flow Surge Sequence

Format: 3 rounds – 40 seconds work, 20 seconds rest, 1 min rest between rounds

• Dumbbell thrusters (40 sec) – Video

• Push-Ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Plank Jacks (40 sec) – Video

• Russian twists (40 sec) – Video

🔓 Challenge Tier: Sunday Surge (Optional)

*This section is optional. For advanced users only.*

Instructions: Complete the following with minimal rest, 2 rounds

• Dumbbell renegade rows (12 reps total) – Video

• Burpees (12 reps) – Video

• V-Ups (12 reps) – Video

🚀 Finisher: Flow Core Blast

Format: AMRAP (As Many Rounds As Possible) in 5 minutes

• Hollow Body Hold (30 sec) – Video

• Bicycle crunches (20 reps) – Video

*Repeat if needed*

🧘 Cool-Down: Restore & Unwind

1. Downward dog (30 sec) – Video

2. Child's pose (1 min) – Video

3. Standing quad stretch (1 min) – Video

4. Seated forward fold (1 min) – Video

🎯 Focus & Benefits

This session builds total-body strength, hones muscular endurance, and activates your core. Every section is designed to boost energy and help you feel strong, balanced, and ready for anything.

💡 Pro Tip

Focus on your breath during every move – it drives power, helps you recover faster, and keeps energy steady from start to finish.

🔁 Reminder

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