🌟 Mystic Pulse Flow

Date: 1 January 2026

Duration: 45 minutes

Focus: Full-body endurance and flow

Equipment: bodyweight, optional kettlebell or dumbbells

⚡ Mystic Warm-Up Wave

1. Arm circles (1 minute) – Video

2. High knees (45 seconds) – Video

3. Leg Swings (30 sec/side) – Video

4. Jumping jacks (1 minute) – Video

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

💥 Pulse Flow Circuit

Format: Circuit

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

• Kettlebell swings (40 sec) – Video

• Push-ups (40 sec) – Video

• Bodyweight squats (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Dumbbell renegade rows (40 sec) – Video

🔓 Mystic Advanced Surge

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

Instructions: 3 rounds | 30 sec each, no rest | Advanced users only

• Burpees (30 sec) – Video

• Plyo lunges (30 sec) – Video

• V-Ups (30 sec) – Video

🚀 Flow Finisher Rush

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

• Jump squats – Video

• Plank shoulder taps – Video

*Repeat if needed*

🧘 Mystic Cool-Down Glow

1. Standing quad stretch (30 sec/side) – Video

2. Hamstring stretch (30 sec/side) – Video

3. Child's pose (1 minute) – Video

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

🎯 Focus & Benefits

Enhances full-body endurance, boosts cardiovascular flow, and improves coordination for balanced energy.

💡 Pro Tip

Breathe deeply into each movement to unlock your inner flow and sustain energy all day.