FlowState: Saturday Strength Circuit

Date: 21 June 2025

Duration: 45 minutes

Focus: Total-body functional strength & movement

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Activate & Mobilize Flow

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Lateral lunges (30 sec/side) – Video

4. Dynamic hip circles (30 sec/side) – Video

5. Walkouts (1 min) – Video

💥 Strength Quest Circuit

Format: Circuit

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

• Kettlebell goblet squats – Video

• Push-ups – Video

• Dumbbell alternating lunges – Video

• Mountain climbers – Video

• Dumbbell rows – Video

🔓 Hero’s Bonus Tier (Optional)

*This section is optional. Go for it if you want an extra challenge!*

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

• Kettlebell clean + press (10/side) – Video

• Burpees – Video

• Hollow Body Hold (30 sec) – Video

🚀 Lightning Core Finisher

Format: 2 rounds | 30 sec each, minimal rest

• Russian twists (bodyweight or dumbbell) – Video

• Plank shoulder taps – Video

*Repeat once*

🧘 Cool-Down Flow

1. Downward dog (30 sec) – Video

2. Standing forward fold (1 min) – Video

3. Standing quad stretch (30 sec/side) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This flow-driven session builds functional strength, balance, and endurance, with a strong emphasis on movement quality and core stability. Expect to boost total-body power, coordination, and postural resilience—all while keeping things dynamic and energizing.

💡 Pro Tip

Progress isn't just about moving more weight—notice how your form, energy, and confidence improve week to week. Celebrate the journey as much as the results!

🔁 Reminder

If you want to push harder, check out a power or interval day from the archive. Prioritize quality and consistency for best results!