Full Body Ignite Circuit

Warm-up

Arm Circles (demo) – 1 minute
High Knees (demo) – 1 minute
Dynamic Hip Circles (demo) – 30 sec/side
Bodyweight Squat to Lateral Lunge Flow (demo) – 1 minute
Walkouts (demo) – 1 minute

Duration: 5 minutes
Intensity: Moderate, dynamic movement to prep all major joints

Main Workout

Kettlebell Deadlifts (demo) – 12 reps
Push-Up to Side Plank (demo) – 10 reps total
Dumbbell Alternating Lunges (demo) – 10 reps/leg
Single-Leg Romanian Deadlift (demo) – 8 reps/side
Mountain Climber Twists (demo) – 40 seconds
Hollow Body Hold (demo) – 30 seconds

Complete 2-3 rounds. Rest 60 seconds between rounds.
Bodyweight Modifications: Use bodyweight good mornings (demo) instead of kettlebell deadlifts. Perform lunges and Romanian deadlifts with no added weight if needed.
Intensity: Moderate to high

Finisher

Burpee to Push-Up (demo) – 10 reps
Bodyweight Skater Hops (demo) – 30 seconds
Plank Jacks (demo) – 30 seconds

Perform 2 rounds with minimal rest.
Bodyweight Modifications: Step-back burpees and gentle lateral steps instead of hops if needed.
Intensity: High, to finish strong

Cooldown

Standing Quad Stretch (demo) – 30 sec/side
Seated Forward Fold (demo) – 1 minute
Child's Pose (demo) – 1 minute
Thread the Needle (demo) – 30 sec/side
Box Breathing (demo) – 1 minute

Duration: 5 minutes
Intensity: Low, focus on slow breathing and full-body stretching