🌟 Jungle Rhythm Flow

Date: 27 December 2025

Duration: 45 minutes

Focus: Full-body adventure flow, cardio endurance & coordination

Equipment: bodyweight

🌿 Wild Jungle Warm-Up

1. Arm circles (1 min) – Video

2. High knees (45 sec) – Video

3. Bear crawl (1 min) – Video

4. Leg swings (30 sec/side) – Video

5. Dynamic hip circles (30 sec/side) – Video

🦍 Primal Rhythm Circuit

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds

• Bear crawl (forward/back) – Video

• Bodyweight skater hops (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Lateral lunges (alternating sides, 40 sec) – Video

• Plank jacks (40 sec) – Video

🦒 Optional Vine Swing Challenge

*This section is optional. Advanced users only for extra adventure boost.*

Instructions: 3 rounds | 30 sec each move, minimal rest | Scale down reps if needed

• Plyo lunges (30 sec) – Video

• Burpees (30 sec) – Video

• Jump squats (30 sec) – Video

🌺 Monkey Swing Finisher

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

• Jumping jacks – Video

• Mountain climber twists – Video

🍃 Jungle Cool-Down Flow

1. Child's pose (1 min) – Video

2. Cat-cow stretch (45 sec) – Video

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

4. Standing forward fold (1 min) – Video

🎯 Focus & Benefits

Boosts full-body coordination, elevates heart rate for cardio gains, enhances agility and primal movement patterns for functional strength.

💡 Pro Tip

Embrace the rhythm – let your breath sync with each wild move to unlock effortless power and joy in motion.