Power Circuit Ignite

Warm-Up (6 Minutes)

Arm Circles (1 min) Demo
Dynamic Hip Circles (30 sec/side) Demo
Bodyweight Squats (1 min) Demo
Bear Crawl (1 min) Demo
Lateral Lunges (30 sec/side) Demo
Jumping Jacks (1 min) Demo

Main Circuit (Repeat 3x)

Work: 40 sec / Rest: 20 sec per exercise. 1 min rest between rounds.
Bodyweight only or add weights where noted. Modifications included.
Total time: ~24 minutes

Kettlebell Goblet Squats Demo
Mod: Bodyweight Squats Demo

Push-Up to Side Plank Demo
Mod: Knee Push-Up with hold

Kettlebell Single-Arm Row (20 sec/side) Demo
Mod: Bodyweight Renegade Row Demo

Alternating Reverse Lunges (holding kettlebell/dumbbell) Demo
Mod: Bodyweight Reverse Lunge Demo
Mod: Bodyweight Russian Twist Demo

Hollow Body Hold (30 sec) Demo
Mod: Dead Bug Demo

Finisher (4 Minutes)

Perform as a single round, no rest between moves.

Burpee to Push-Up (10 reps) Demo
Jump Squats (30 sec) Demo
Mountain Climber Twists (30 sec) Demo
Plank Shoulder Taps (1 min) Demo

Cooldown (5 Minutes)

Standing Forward Fold (1 min) Demo
Kneeling Hip Flexor Stretch (30 sec/side) Demo
Child's Pose (1 min) Demo
Shoulder Rolls (1 min) Demo
Box Breathing (1 min) Demo

Intensity: Moderate to high, full-body circuit training.
Equipment: Optional kettlebell/dumbbell, bodyweight modifications included.
Duration: About 40 minutes
All moves mobile-friendly with video demos.