Rhythm Forge Full-Body Flow

Date: 18 December 2025

Duration: 45 minutes

Focus: Full-body conditioning and core strength

Equipment: Bodyweight, kettlebell or dumbbells, mat

⚡ Groove Into Motion Warm-Up

1. Arm circles – 1 minute total – Video

2. Bodyweight squats – 1 minute – Video

3. High knees – 1 minute – Video

4. Dynamic Hip Circles – 30 seconds per side – Video

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

💥 FlowCore Power Circuit

Format: Circuit

Instructions: 3 to 4 rounds – 40 seconds work, 20 seconds rest per move – 1 minute rest between rounds

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

• Kettlebell Swings – or Single-leg Romanian deadlift bodyweight pattern – 40 seconds – Video – Video

• Dumbbell renegade rows – or KB Renegade Rows – 40 seconds – Video – Video

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

• Mountain climbers – 40 seconds – Video

🔓 SkyHigh Challenge Tier

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

Instructions: 2 to 3 rounds – move with control – 30 seconds rest between moves

• Kettlebell clean + press – 8 to 10 reps per side – Video

• Burpee to Push-Up – 10 to 12 reps – Video

• Hollow Body Hold – 30 to 40 seconds – Video

🚀 Pulse Sprint Finisher

Format: Tabata – 20 seconds on, 10 seconds off – 8 rounds total (4 minutes)

• Jump squats – Video

• Bodyweight Skater Hops – Video

*Repeat if needed*

🧘 ChillFlow Cool-Down

1. Standing quad stretch – 1 minute total – Video

2. Seated forward fold – 1 minute – Video

3. Child's Pose → Thread the Needle – 1 to 2 minutes – Video

4. Box Breathing – 1 to 2 minutes – Video

🎯 Focus & Benefits

This session builds full-body strength, boosts cardio fitness, and reinforces core stability while keeping impact moderate and flowy so you finish energized, not drained.

💡 Pro Tip

Pick a steady rhythm for each block and match your breath to your movement – inhale on the easier phase, exhale on the effort – to maintain control and power all the way to the last rep.

🔁 Reminder

*Want more intensity next time? Level up by adding a round to the main circuit or repeating the finisher once more.*