Groove & Grind Circuit

Date: 6 November 2025

Duration: 48 minutes

Focus: Energetic full-body strength and mobility

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Warm-Up Groove

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Walkouts (1 minute) – Video

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

5. Arm Swing to Squat (1 minute) – Video

💥 Main Circuit Jam

Format: Circuit

Instructions: 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds

• Kettlebell goblet squats (40 sec) – Video

• Dumbbell renegade rows (40 sec) – Video

• Jump squats (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Kettlebell halos (40 sec) – Video

Bodyweight alternative for KB goblet squats: Bodyweight squats – Video

🔓 Power-Up Bonus Tier

*This section is optional. For advanced users eager for more challenge*

Instructions: 2 rounds, move with intention

• Burpees (max reps in 40 sec) – Video

• Single-leg Romanian deadlift (8/side) – Video

• Hollow Body Hold (40 sec) – Video

🚀 Rhythm Finisher

Format: Tabata (20 sec on, 10 sec off x 4 minutes)

• Plank jacks – Video

• Bodyweight skater hops – Video

*Alternate moves each round*

🧘 Cool-Down Flow

1. Standing quad stretch (45 sec/side) – Video

2. Chest opener stretch (1 minute) – Video

3. Seated forward fold (1 minute) – Video

4. Child's pose (1 minute) – Video

🎯 Focus & Benefits

This session boosts whole-body strength and coordination, ramps up cardio fitness, and enhances mobility while keeping energy and mood high. Functional patterns and varied tempos make the session both fun and effective.

💡 Pro Tip

Focus on smooth transitions between moves and embrace the groove—letting music or tempo guide your pace can help you maintain intensity and flow throughout the workout.