🌟 Ripple Joy Circuit

Date: 5 February 2026

Duration: 45 minutes

Focus: Full-body endurance and mobility flow

Equipment: Kettlebell (optional), bodyweight

⚡ Sunrise Spark Warm-Up

1. Arm circles (1 minute) – Video
2. High knees (45 seconds) – Video
3. Bodyweight squats (1 minute) – Video
4. Leg swings (30 seconds/side) – Video
5. Walking lunges (1 minute) – Video

💥 Harmony Pulse Main Flow

Format: Circuit

Instructions: 4 rounds | 40 seconds work, 20 seconds rest | 90 seconds rest between rounds

• Kettlebell swings (40 sec) – Video (Alt: Jumping jacks – Video)
• Push-ups (40 sec) – Video
• Kettlebell goblet squats (40 sec) – Video (Alt: Jump squats – Video)
• Kettlebell single-arm rows (40 sec/side) – Video (Alt: Dumbbell renegade rows – Video)
• Mountain climbers (40 sec) – Video

🔓 Ripple Boost Challenge

*This section is optional for advanced users.*

Instructions: 2 rounds | 30 sec each, minimal rest

• Kettlebell clean + press (10/side) – Video
• Burpees (30 sec) – Video
• Plyo lunges (30 sec/side) – Video

🚀 Joy Burst Finisher

Format: Tabata (8 rounds: 20 sec work, 10 sec rest)

• Bodyweight skater hops – Video
• Plank jacks – Video

🧘 Gentle Tide Cool-Down

1. Standing quad stretch (30 sec/side) – Video
2. Hamstring stretch (30 sec/side) – Video
3. Child's pose (1 minute) – Video
4. Chest opener stretch (30 seconds) – Video

🎯 Focus & Benefits

Boosts full-body endurance, enhances mobility, and ignites joyful energy for sustained conditioning.

💡 Pro Tip

Breathe deeply into each movement – rhythm fuels your inner flow and amplifies every rep.