Radiant Core Circuit

Date: 20 December 2025

Duration: 45 minutes

Focus: Full-body strength and core-powered conditioning

Equipment: Bodyweight, kettlebell (optional), dumbbells (optional), mat

⚡ Sunrise Ignite Warm-Up

1. Arm circles – 1 minute total – Video

2. High knees – 1 minute – Video

3. Bodyweight squats – 1 minute – Video

4. Dynamic Hip Circles – 30 sec/side – Video

5. Dynamic Inchworm to Spiderman Lunge – 2 minutes – Video

💥 FlowForce Main Circuit

Format: Circuit

Instructions: 3 rounds – 40 seconds work, 20 seconds rest per move – 1 minute rest between rounds (about 22 minutes)

• Kettlebell goblet squats – or bodyweight squats – 40 seconds – Video

• Kettlebell single-arm rows – or dumbbell rows – 40 seconds (20 sec/side) – Video

• Mountain climbers – 40 seconds – Video

• BW reverse lunge – 40 seconds – Video

• Push-Up to Side Plank – 40 seconds – Video

• Russian twists (with dumbbell or bodyweight) – 40 seconds – Video

🔓 Adventure Tier Boost

*This section is optional and for advanced users who want extra challenge.*

Instructions: 2 rounds – 30 seconds work, 15 seconds rest – move quickly but with control (about 6 minutes)

• Kettlebell Swings – or Kettlebell deadlifts if you need lower impact – 30 seconds – Video

• Dumbbell thrusters – or bodyweight jump squats – 30 seconds – Video

• Plank Jacks – 30 seconds – Video

🚀 Spark Burst Finisher

Format: Core and cardio mini AMRAP (as many quality rounds as possible)

Instructions: 4 minutes total – alternate moves with minimal rest

• Bodyweight Skater Hops – 20 seconds – Video

• Bicycle crunches – 20 seconds – Video

*Repeat this 40 second block continuously for 4 minutes*

🧘 Cool Drift Reset

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

2. Seated forward fold – 1 minute – Video

3. Child's Pose → Thread the Needle – 2 minutes total – Video

4. Box Breathing – 1 minute – Video

🎯 Focus & Benefits

This session builds full-body strength, sharpens core stability, and boosts conditioning with smooth, flowing transitions so you finish energized instead of drained.

💡 Pro Tip

Pick one cue to focus on each round, like bracing your core or driving through your heels, and stay with it the whole circuit to lock in better movement patterns.

🔁 Reminder

This is a balanced day – if you are craving more intensity, add a second run of the FlowForce Main Circuit or stack another strength-focused workout from your archive.