Radiant Pulse Strength Flow

Date: 9 December 2025

Duration: 45 minutes

Focus: Full-body strength and conditioning with core emphasis

Equipment: Kettlebell or dumbbells, bodyweight, mat

⚡ Spark Warm-Up Flow

1. Arm circles – 1 minute – Video

2. Bodyweight squats – 1 minute – Video

3. High knees – 1 minute – Video

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

5. Lateral Lunge to Reverse Lunge Flow – 1 minute (30 sec/side) – Video

6. Bear Crawl → Crab Walk – 2 minutes (1 min forward, 1 min backward) – Video

7. Wall angels – 1 minute – Video

💥 Main Circuit Glow

Format: Circuit

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

• Kettlebell goblet squats – or bodyweight squats – Video | Bodyweight option

• Kettlebell single-arm rows (switch side each round) – Video

• Kettle bell alternating reverse lunges – or BW reverse lunge – Video | Bodyweight option

• KB Renegade Rows – or Dumbbell renegade rows – Video | DB option

• Standing Russian Twist – or Russian twists with dumbbell – KB Video | DB option

• Mountain climbers – 40 seconds – Video

🔓 Radiance Challenge Tier

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

Instructions: 2 rounds – 30 seconds work, 15 seconds rest per move

• Kettlebell clean + press – or push-ups if no weights – Video | Bodyweight option

• Single-leg Romanian deadlift (switch leg each round) – or Single-Leg Glute Bridge – KB Video | Bodyweight option

• Burpee to Push-Up – modify with step-back burpee – Video

🚀 Pulse Core Finisher

Format: Core circuit – 2 rounds – 30 seconds each, no rest between moves, 30 seconds between rounds

• Hollow Body Hold – Video

• Bicycle crunches – Video

• Reverse Crunches – Video

*Repeat if needed*

🧘 Sunset Cool-Down Drift

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

2. Hamstring stretch – 1 minute – Video

3. Cat-Cow Flow – 1 minute – Video

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

5. Box Breathing – 1 to 2 minutes – Video

🎯 Focus & Benefits

This session builds full-body strength and stability, boosts conditioning with short bursts of cardio, and finishes with concentrated core work to enhance posture and trunk control, all while keeping joints mobile and recovered.

💡 Pro Tip

Move with intention instead of chasing speed – smooth, controlled reps under tension will build more strength and confidence than rushing just to finish faster.

🔁 Reminder

Want more intensity next time? Add one extra round to the main circuit or the Radiance Challenge Tier, but only after you can complete today’s plan with solid form and steady breathing.