🌟 Joyful Pulse Circuit

Date: 17 February 2026

Duration: 45 minutes

Focus: Full-body endurance and cardio flow

Equipment: Kettlebell (optional), bodyweight

⚡ Sunrise Spark 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

💥 Vibrant Energy Main Circuit

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec 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 Power Surge Tier

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

Instructions: 2 rounds | 30 sec each exercise | No rest between, 1 min between rounds

• Burpees (30 sec) – Video

• Kettlebell clean + press (10/side) – Video (Alt: Push-ups)

• Plyo Lunges (30 sec) – Video

🚀 Rhythm Burst Finisher

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

• Plank Jacks (4 min) – Video

• Bodyweight Skater Hops (4 min) – Video

🧘 Gentle Glow 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 stretch (30 sec) – Video

🎯 Focus & Benefits

Boosts cardiovascular endurance, builds full-body strength, and enhances coordination through dynamic flows.

💡 Pro Tip

Breathe deeply into each movement to unlock your inner energy and sustain high performance.