Pulse Wave Power Circuit

Date: 8 January 2026

Duration: 45 minutes

Focus: Full-body strength and cardio

Equipment: Bodyweight, kettlebell, dumbbells, mat

⚡ Radiant Engine Warm-Up

1. Arm circles (1 minute) - Video

2. Bodyweight squats (1 minute) - Video

3. High knees (1 minute) - Video

4. Dynamic Hip Circles (30 sec/side) - Video

5. Dynamic Inchworm to Spiderman Lunge (2 minutes) - Video

6. Jumping jacks (1 minute) - Video

💥 FlowForce Main Circuit

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest per move | 1 minute rest between rounds

• Kettlebell goblet squats (40 sec) - Video Alternative: Bodyweight squats (40 sec) - Video

• Dumbbell rows (40 sec) - Video Alternative: Kettlebell single-arm rows (40 sec) - Video

• Mountain climbers (40 sec) - Video

• Kettlebell deadlifts (40 sec) - Video Alternative: Bodyweight good mornings (40 sec) - Video

• Push-Up to Side Plank (40 sec) - Video Alternative: Push-ups (knees or wall) (40 sec) - Video

• Russian twists with dumbbell (40 sec) - Video Alternative: Standing Russian Twist (40 sec) - Video

🔓 Optional Elevation Tier

*This section is optional. Advanced challenge for extra intensity.*

Instructions: 2 rounds | 30 sec work, 15 sec rest

• Kettlebell clean + press (30 sec/side) - Video Alternative: Dumbbell thrusters (30 sec) - Video

• KB Renegade Rows (30 sec) - Video Alternative: Dumbbell renegade rows (30 sec) - Video

• Bodyweight Skater Hops (30 sec) - Video

🚀 Spark Burst Finisher

Format: 6-minute alternating EMOM

Minute 1: Burpees (30 seconds) - Video then rest

Minute 2: Hollow Body Hold (30 seconds) - Video then rest

*Repeat for 3 total cycles (6 minutes)*

🧘 Tranquil Flow Cool-Down

1. Standing quad stretch (1 min total) - Video

2. Hamstring stretch (1 minute) - Video

3. Cat-Cow Flow (1 minute) - Video

4. Figure-4 Stretch (30 seconds per side) - Video

5. Child's Pose → Thread the Needle (1 minute) - Video

6. Box Breathing (1 minute) - Video

🎯 Focus & Benefits

This session builds full-body strength, core stability, and athletic conditioning while keeping impact and equipment needs moderate so you can push hard yet recover well.

💡 Pro Tip

Pick one element to track today, like total burpees or the weight you used for goblet squats, and aim to beat it next time instead of trying to max out every part of the workout at once.