Power Flow: Full-Body Circuit

Duration: 35-40 minutes
Intensity: Moderate to High
Equipment: Optional kettlebell or dumbbells; all moves have bodyweight variations

Warm-Up (6 Minutes)

Arm Circles (1 min) [demo]
High Knees (1 min) [demo]
Bodyweight Squats (1 min) [demo]
Dynamic Hip Circles (30 sec/side) [demo]
Walkouts (1 min) [demo]
Wall Angels (1 min) [demo]

Main Circuit (Repeat 2-3x)

Kettlebell Deadlifts (12 reps)
[demo]
Bodyweight alternative: Good Mornings [demo]

Push-Up to Side Plank (10 reps)
[demo]

Kettlebell Goblet Squats (12 reps)
[demo]
Bodyweight alternative: Squats [demo]

Single-Arm Kettlebell Row (10 reps/side)
[demo]
Bodyweight alternative: Plank Shoulder Taps [demo]

Hollow Body Hold (30 sec)
[demo]

Lateral Lunge to Curtsy Lunge (8 reps/side)
[demo]

Finisher (4 Minutes)

Burpee to Push-Up (10 reps)
[demo]
Jump Squats (20 reps)
[demo]

Cooldown (5 Minutes)

Standing Quad Stretch (30 sec/side) [demo]
Hamstring Stretch (1 min) [demo]
Chest Opener Stretch (1 min) [demo]
Cat-Cow Stretch (1 min) [demo]
Child's Pose (1 min) [demo]

Bodyweight Modifications: Use bodyweight versions listed for each weighted move. For rows, perform plank shoulder taps. For goblet squats and deadlifts, use squats and good mornings. Always prioritize quality of movement over speed.