🌟 Gleeful Glide Circuit

Date: 22 February 2026

Duration: 45 minutes

Focus: Full-body flow and endurance

Equipment: bodyweight

⚡ Sunrise Glide Warm-Up

1. Arm circles (1 min) – Video

2. High knees (45 sec) – Video

3. Leg Swings (30 sec/side) – Video

4. Jumping jacks (1 min) – Video

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

💥 Gleeful Flow Main Circuit

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds

• Bodyweight squats (40 sec) – Video

• Push-ups (40 sec) – Video

• Mountain climbers (40 sec) – Video

• BW reverse lunge (40 sec/side) – Video

• Plank Shoulder Taps (40 sec) – Video

🔓 Optional Glide Challenge

*This section is optional. Label it clearly as advanced.*

Instructions: 3 rounds | 30 sec each, minimal rest

• Burpees (30 sec) – Video

• Plyo Lunges (30 sec/side) – Video

• V-Ups (30 sec) – Video

🚀 Glide Finisher

Format: Tabata (20 sec work, 10 sec rest, 8 rounds)

• Jump squats (full Tabata) – Video

• Bicycle crunches (alternate Tabata if time) – Video

🧘 Gentle Glide Cool-Down

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

2. Hamstring stretch (30 sec/side) – Video

3. Child's pose (1 min) – Video

4. Cat-Cow Flow (1 min) – Video

🎯 Focus & Benefits

Enhances full-body mobility, boosts endurance, and promotes joyful movement flow.

💡 Pro Tip

Smile through the burn – positivity amplifies your power and recovery.

🔁 Reminder

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