Glowwave Strength Circuit

Date: 10 January 2026

Duration: 45 minutes

Focus: Full-body strength and cardio flow

Equipment: Bodyweight, kettlebell or dumbbells, mat

⚡ Sunrise Ignite Warm-Up

1. Arm circles (1 minute) - Video

2. Bodyweight squats (1 minute) - Video

3. High knees (1 minute) - Video

4. Dynamic Inchworm to Spiderman Lunge (1 minute) - Video

5. Lateral Lunge to Reverse Lunge Flow (30 sec/side) - Video

6. Jumping jacks (1 minute) - Video

7. Wall angels (1 minute) - Video

💥 FlowForce Main Circuit

Format: Circuit

Instructions: 3 rounds - 40 sec work, 20 sec rest per move - 1 minute rest between rounds

• Kettlebell goblet squats or bodyweight squats (40 sec) - Video

• Dumbbell or kettlebell rows (40 sec) - Video

• Mountain climbers (40 sec) - Video

• Dumbbell thrusters or bodyweight jump squats (40 sec) - Video

• BW reverse lunge (alternating) (40 sec) - Video

• Plank to downward dog (40 sec) - Video

🔓 Adventure Tier Challenge

*This section is optional. Advanced only for extra burn.*

Instructions: 2 rounds - 30 sec work, 15 sec rest, move continuously

• Kettlebell Swings or Bodyweight good mornings (30 sec) - Video | Bodyweight alternative

• Dumbbell renegade rows or Push-ups (30 sec) - Video | Bodyweight alternative

• Bodyweight Skater Hops (30 sec) - Video

• Hollow Body Hold (30 sec) - Video

🚀 Pulse Pop Finisher

Format: 5 minute AMRAP

• Burpees (6 reps) - Video

• Russian twists with dumbbell or bodyweight (12 reps) - Video

• Plank Jacks (20 seconds) - Video

*Repeat if needed*

🧘 Chillwave Cool-Down

1. Standing quad stretch (1 min total) - Video

2. Hamstring stretch (1 min) - Video

3. Chest opener stretch (1 min) - Video

4. Figure-4 stretch (30 sec/side) - Video

5. Child's Pose → Thread the Needle (1 minute) - Video

6. Box Breathing (1 minute) - Video

🎯 Focus & Benefits

This session builds full-body strength, elevates heart rate for cardio conditioning, and improves mobility and core stability while keeping the flow fun and energizing.

💡 Pro Tip

Move with control, not rush; aim for smooth, steady breathing so you can finish strong rather than fading halfway through the circuit.

🔁 Reminder

*This is a balanced day, not a max-out grinder.*

Want more intensity? Repeat the main circuit for a 55 minute session or add one extra round of the Adventure Tier Challenge.