Power Flow Full-Body Circuit

Warm-up (5 minutes, Low-Moderate Intensity)

Arm Circles (demo) – 45 seconds
Dynamic Hip Circles (demo) – 30 seconds each side
Bodyweight Squat to Lateral Lunge Flow (demo) – 1 minute
Bear Crawl (demo) – 1 minute
High Knees (demo) – 1 minute

Main Circuit (20 minutes, Moderate-High Intensity)

Perform 3 rounds. Rest 60 seconds between rounds.
For all kettlebell/dumbbell moves, substitute with bodyweight if needed (see modification notes).

Kettlebell Swings (demo) – 15 reps
Modification: Bodyweight Good Mornings (demo) – 15 reps

Push-Up to Side Plank (demo) – 8 reps each side
Modification: Knee Push-Up to Side Plank

Kettlebell Goblet Squat (demo) – 12 reps
Modification: Bodyweight Squat (demo) – 15 reps

Dumbbell Renegade Rows (demo) – 10 reps per side
Modification: Plank Shoulder Taps (demo) – 1 minute

Bodyweight Skater Hops (demo) – 45 seconds

Finisher (4 minutes, High Intensity)

Alternate between the following, 2 rounds (40 seconds work, 20 seconds rest per move):

Burpee to Push-Up (demo)
Mountain Climber Twists (demo)

Modification: Step-back Burpee, Slow Mountain Climbers

Cooldown (5 minutes, Low Intensity)

Standing Quad Stretch (demo) – 30 seconds per side
Chest Opener Stretch (demo) – 45 seconds
Figure-4 Stretch (demo) – 30 seconds per side
Child's Pose (demo) – 1 minute
Box Breathing (demo) – 1 minute

Modifications & Tips

No kettlebell or dumbbell? Use bodyweight alternatives listed above. Adjust reps or intensity as needed for your fitness level. Keep transitions quick and focus on form for every move.