Rise & Radiate Circuit

Date: 2 December 2025

Duration: 45 minutes

Focus: Full-body strength and cardio empowerment

Equipment: Bodyweight, kettlebell, dumbbells

⚡ Wake-Up Wave Warm-Up

1. Arm Swing to Squat (1 minute) – Video

2. High Knees (1 minute) – Video

3. Dynamic Hip Circles (30 sec/side) – Video

4. Bear Crawl (1 minute) – Video

5. Walking Lunges (1 minute) – Video

💥 Radiate Circuit

Format: Circuit

Instructions: 3 rounds | 45 seconds work, 15 seconds rest | 1 minute rest between rounds

• Kettlebell Goblet Squats (Bodyweight squat alternative) – Video

• Dumbbell Renegade Rows (Bodyweight push-up to side plank alternative) – Video

• Mountain Climbers (Bodyweight) – Video

• Kettlebell Swing (Bodyweight jump squats alternative) – Video

• Russian Twists (Bodyweight option: Bicycle crunches) – Video

🔓 Radiate Advanced Tier

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

Instructions: 2 rounds | 30 seconds work, 15 seconds rest | minimal rest between exercises

• Kettlebell Clean + Press (Bodyweight alternative: Burpees) – Video

• Single-Leg Romanian Deadlift (Bodyweight Single-Leg Glute Bridge alternative) – Video

• Plank Shoulder Taps (Bodyweight) – Video

🚀 Radiate Finisher

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

• Jump Squats – Video

• Push-Ups – Video

*Repeat if needed*

🧘 Radiate Cool-Down

1. Standing Forward Fold – Video

2. Child's Pose → Thread the Needle (1 minute) – Video

3. Standing Side Bends – Video

4. Chest Opener Stretch – Video

🎯 Focus & Benefits

This workout combines strength, cardiovascular endurance, and core stability for a well-rounded, empowering session that energizes your whole body and builds functional fitness.

💡 Pro Tip

Focus on controlled breathing throughout to boost oxygen flow and maintain energy — let your breath lead your movement to maximize performance and recovery.