🌟 Mystic Rhythm Flow

Date: 3 January 2026

Duration: 45 minutes

Focus: Full-body endurance and flow

Equipment: Kettlebell (optional), bodyweight

⚡ Flow Awakening 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

💥 Rhythm Wave 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

• Lateral lunges (40 sec) – Video

🔓 Mystic Peak Challenge

*This section is optional for advanced users.*

Instructions: 3 rounds | 30 sec each, minimal rest

• Burpees (30 sec) – Video

• Kettlebell single-arm rows (30 sec/side) – Video

• Plyo lunges (30 sec) – Video

🚀 Pulse Finisher

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

• Jump squats – Video

• Plank jacks – Video

🧘 Flow Harmony Cool-Down

1. Child's pose (1 min) – Video

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

3. Chest opener stretch (1 min) – Video

4. Figure-4 stretch (30 sec/side) – Video

🎯 Focus & Benefits

Enhances full-body endurance, improves coordination and cardiovascular flow while building resilient strength.

💡 Pro Tip

Sync your breath with movements to unlock deeper energy and sustain longer flows effortlessly.