🌟 Harmony Flow Circuit

Date: 28 December 2025

Duration: 45 minutes

Focus: Balanced cardio, strength & recovery flow

Equipment: Bodyweight, optional kettlebell or dumbbells

⚡ Gentle Wake-Up Flow

1. Arm circles (1 minute) – Video

2. Jumping jacks (1 minute) – Video

3. Leg Swings (30 sec/side) – Video

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

5. Walking lunges (1 minute) – Video

💥 Harmony Circuit Flow

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Kettlebell swings (40 sec) – Video (Alt: Jumping jacks)

• Push-ups (40 sec) – Video

• Bodyweight squats (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Kettlebell goblet squats (40 sec) – Video (Alt: Jump squats)

🔓 Optional Harmony Boost

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

Instructions: 2 rounds | 30 sec each | No rest

• Burpees (30 sec) – Video

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

• Plank jacks (30 sec) – Video

🚀 Vitality Finisher

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

• High knees – Video

• Bicycle crunches – Video

🧘 Restorative Cool-Down

1. Child's pose (1 minute) – Video

2. Standing forward fold (1 minute) – Video

3. Cat-cow stretch (30 seconds) – Video

4. Kneeling hip flexor stretch (30 sec/side) – Video

🎯 Focus & Benefits

Enhances full-body coordination, boosts endurance, promotes joint mobility and mindful recovery.

💡 Pro Tip

Breathe deeply through each transition – flow like water, build unstoppable energy.

🔁 Reminder

*Include this section only if it’s a lighter day.*

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