Radiant Core Circuit Flow

Date: 7 December 2025

Duration: 45 minutes

Focus: Full-body strength and core endurance

Equipment: Bodyweight, kettlebell or dumbbells, mat

⚡ Sunrise Ignite Warm-Up

1. Arm Swing to Squat – 1 minute – Video

2. High knees – 1 minute – Video

3. Bodyweight Squat to Lateral Lunge Flow – 1 minute – Video

4. Dynamic Inchworm to Spiderman Lunge – 1 minute – Video

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

6. Wall angels – 1 minute – Video

💥 FlowCore Power Circuit

Format: Circuit

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

• Kettlebell goblet squats – or Bodyweight squats – 40 sec – Video / Video

• KB Renegade Rows – or Dumbbell renegade rows – 40 sec – Video / Video

• Kettle bell alternating reverse lunges – or BW reverse lunge – 40 sec – Video / Video

• Standing Russian Twist (with kettlebell or dumbbell) – 40 sec – Video

• Plank to downward dog – 40 sec – Video

🔓 Peak Play Advanced Tier

*This section is optional. Advanced only – add if you want extra intensity after the main circuit.*

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

• Kettlebell Swing + Thruster – or Dumbbell thrusters – 30 sec – Video / Video

• Burpee to Push-Up – 10 reps – modify to step-back burpee if needed – Video

• Sliding Ab Tucks – 30 sec – Video

🚀 Spark Burst Finisher

Format: Core and cardio mini AMRAP – 4 minutes

• Plank Jacks – 20 seconds – Video

• Bicycle crunches – 20 seconds – Video

• Bodyweight Skater Hops – 20 seconds – Video

*Repeat this 3-move flow continuously for 4 minutes*

🧘 Sunset Ease Cool-Down

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

2. Seated forward fold – 1 minute – Video

3. Child's Pose → Thread the Needle – 1 minute – Video

4. Box Breathing – 1 minute – Video

🎯 Focus & Benefits

This session builds full-body strength, especially through legs and back, while layering in rotational and anti-rotation core work to improve stability, balance, and posture.

The mix of controlled strength circuits, optional power tier, and a short cardio-core finisher also boosts conditioning without excessive impact.

💡 Pro Tip

Move with intention instead of chasing speed – focus on crisp reps and calm breathing, and you will get more strength, better form, and faster progress from every minute you train.

🔁 Reminder

This is a balanced day – if you are feeling fresh at the end, you can repeat the main circuit for a fourth round or come back later for a walk or light mobility session.

Want more intensity? Browse the archive for a strength or power workout.