Rhythm Quest Circuit

Date: 13 November 2025

Duration: 47 minutes

Focus: Full-body strength and movement endurance with an energetic twist

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Groove-Up Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Leg Swings (1 min) – Video

4. Dynamic Inchworm to Spiderman Lunge (1 min) – Video

5. Jumping jacks (1 min) – Video

💥 Explorer Circuit

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Kettlebell goblet squats (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Dumbbell rows (40 sec) – Video

🔓 Expedition Tier (Optional – Advanced)

*This section is optional. Push your limits only if you feel strong today!*

Instructions: 2 rounds | 30 sec each, minimal rest

• Burpee to Push-Up (30 sec) – Video

• Kettlebell Swing + Thruster (30 sec) – Video

• Hollow Body Hold (30 sec) – Video

🚀 Pulse Finisher

Format: AMRAP (As Many Rounds As Possible) – 5 minutes

• Jump squats (10 reps) – Video

• Russian twists (12 reps) – Video

• Plank to downward dog (8 reps) – Video

*Repeat until time expires*

🧘 Chill Down Circuit

1. Hamstring stretch (1 min) – Video

2. Chest opener stretch (1 min) – Video

3. Cat-cow stretch (1 min) – Video

4. Standing quad stretch (1 min) – Video

🎯 Focus & Benefits

Boosts total-body strength, balance, and coordination while keeping your energy high and your mind engaged. Combines compound lifts, agility, and core work for well-rounded results.

💡 Pro Tip

Sync your breath with each rep – a steady rhythm helps you move better, focus deeper, and enjoy every step of your workout journey!

🔁 Reminder

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