🌟 Prance Pulse Circuit

Date: 21 February 2026

Duration: 45 minutes

Focus: Full-body cardio and strength flow

Equipment: Kettlebell (bodyweight alternatives provided), mat

⚡ Sparkle Wake-Up Flow

1. Arm circles (1 minute) – Video

2. High knees (45 seconds) – Video

3. Bodyweight squats (1 minute) – Video

4. Leg Swings (30 sec/side) – Video

5. Jumping jacks (1 minute) – Video

💥 Prance Power Circuit

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds

• Kettlebell swings (40 sec) – Video

• Push-ups (12-15 reps) – Video

• Kettlebell goblet squats (12 reps) – Video

• Mountain climbers (40 sec) – Video

• Dumbbell renegade rows (10/side) – Video

🔓 Prance Pulse Challenge

*This section is optional for advanced users.*

Instructions: 3 rounds | 30 sec each exercise | No rest until end of round

• Burpees (30 sec) – Video

• Kettlebell clean + press (8/side) – Video

• Plyo Lunges (8/side) – Video

🚀 Twirl Finisher

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

• Jump squats – Video

• Plank jacks – Video

*Repeat sequence once if time allows*

🧘 Glow Ease Cool-Down

1. Standing quad stretch (30 sec/side) – Video

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

3. Child's pose (1 minute) – Video

4. Chest opener stretch (30 seconds) – Video

🎯 Focus & Benefits

Boosts cardiovascular endurance, builds full-body strength, enhances coordination and mobility for playful power.

💡 Pro Tip

Smile through the burn – joy fuels endurance and turns effort into energy.