Radiant Circuit Sunday

Date: 5 October 2025

Duration: 45 minutes

Focus: Balanced strength, mobility and light cardio

Equipment: Bodyweight, optional dumbbells or kettlebell, mat

⚡ Energize & Mobilize Warm-Up

1. Arm circles (1 min, easy) – Video

2. High knees (1 min, moderate) – Video

3. Leg Swings (1 min, moderate) – Video

4. Walkouts (1 min, easy) – Video

5. Lateral lunge to reverse lunge flow (1 min, moderate) – Video

💥 Adventure Main Circuit

Format: Circuit – 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Jump squats (explosive, 40 sec) – Video

• Kettlebell goblet squats (or bodyweight squats, strength, 40 sec) – Video

• Push-ups (upper body, 40 sec) – Video

• Kettlebell single-arm rows (or dumbbell rows/bodyweight, back & core, 40 sec) – Video

• Mountain climbers (core & cardio, 40 sec) – Video

🔓 Spark Advanced Tier

*This section is optional. Label it clearly as advanced.*

Instructions: For those ready for more – perform 2 rounds, 30 sec each, 15 sec rest

• Plyo lunges (explosive legs) – Video

• Hollow Body Hold (core) – Video

• Push-Up to Side Plank (strength & stability) – Video

🚀 Glow Finisher

Format: Tabata – 20 sec on, 10 sec off, alternate for 4 minutes

• Plank jacks (core/cardio) – Video

• Russian twists (dumbbell or bodyweight, core) – Video

*Repeat if needed*

🧘 Calm Down Cool-Down

1. Cat-cow stretch (1 min, gentle) – Video

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

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min, restorative) – Video

🎯 Focus & Benefits

This session builds total-body functional strength and stability, enhances cardiovascular fitness, and amps up your energy with playful, empowering movement. Expect to leave feeling strong, mobile, and refreshed.

💡 Pro Tip

Smile through the challenge – joy in movement is what keeps you coming back! Use your breath to control intensity and shake out tension between exercises.

🔁 Reminder

This is a balanced, lighter day. Looking for a harder push? Check out an advanced strength or HIIT workout in the archive for an extra challenge.