Playground Power Circuit

Date: 22 November 2025

Duration: 47 minutes

Focus: Full-body conditioning and functional strength

Equipment: Bodyweight, dumbbells, kettlebell (all optional)

⚡ Ready Up Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Walkouts (1 min) – Video

4. Lateral lunges (30 sec/side) – Video

5. Jumping jacks (1 min) – Video

💥 Power Play Main Circuit

Format: Circuit

Instructions: 3 rounds – 40 sec work, 20 sec rest per move, 1 min rest between rounds

• Kettlebell swings (or jump squats for bodyweight) (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Kettlebell single-arm row (40 sec, switch at halfway) – Video

🔓 Bonus Boost Advanced Tier

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

Instructions: 2 rounds – 45 sec work, 15 sec rest per move

• Burpees (45 sec) – Video

• Hollow Body Hold (45 sec) – Video

• Plank Shoulder Taps (45 sec) – Video

🚀 Playground Sprint Finisher

Format: Tabata (20 sec on, 10 sec off, 4 rounds each exercise)

• Bodyweight Skater Hops – Video

• Plank Jacks – Video

*Repeat if needed*

🧘 Joyful Reset Cool-Down

1. Standing quad stretch (1 min/side) – Video

2. Chest opener stretch (1 min) – Video

3. Downward dog (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This session sharpens full-body power, core stability, and coordination, while boosting cardio fitness for an energized day. Functional moves keep you agile, resilient, and ready for anything active.

💡 Pro Tip

Channel your inner kid! Approach each round with playful intensity and curiosity. Fun is a powerful motivator – every set is a chance to move with joy and confidence.