Joy Circuit Express

Date: 20 November 2025

Duration: 45 minutes

Focus: Full-body strength and energizing movement

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Playmaker Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

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

5. Walkouts (1 min) – Video

💥 Spark Circuit

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Kettlebell goblet squats (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell renegade rows (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 Power-Up Level (Optional Advanced Tier)

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

Instructions: Add 2 extra rounds, reduce rest to 10 sec between moves

• Kettlebell clean + press (10/side) – Video

• Jump squats (30 sec) – Video

• V-Ups (30 sec) – Video

🚀 Finish Line Burst

Format: Tabata (20 sec work, 10 sec rest, 4 min total, alternate moves)

• Burpees – Video

• Plank Jacks – Video

*Repeat if needed*

🧘 Easy Glide Cool-Down

1. Chest opener stretch – Video

2. Hamstring stretch – Video

3. Standing quad stretch – Video

4. Child's pose – Video

🎯 Focus & Benefits

This circuit boosts total-body strength, sharpens agility, and ignites energy for a lasting endorphin rush. Expect improved coordination, muscle tone, and mood.

💡 Pro Tip

Smile through the tough sets—science shows positive self-talk and a light mindset can enhance performance and make workouts more enjoyable.

🔁 Reminder

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