Saturday Spark Circuit

Date: 11 October 2025

Duration: 45 minutes

Focus: Full-body strength and endurance with energetic circuits

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Power Up Warm-Up

1. Arm circles (1 min – shoulder mobility) – Video

2. High knees (1 min – cardio activation) – Video

3. Walking lunges (1 min – lower body prep) – Video

4. Dynamic Hip Circles (30 sec/side – hip mobility) – Video

5. Wall angels (1 min – upper back activation) – Video

💥 Main Circuit Blast

Format: Circuit – 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Kettlebell goblet squats (40 sec – strength) – Video

• Dumbbell renegade rows (40 sec – core & back) – Video

• Jump squats (40 sec – explosive power) – Video

• Mountain climber twists (40 sec – cardio/core) – Video

• Standing Russian twist (40 sec – obliques) – Video

🔓 Spark Advance Tier

*This section is optional. Advanced challenge only!*

Instructions: Complete 2 rounds with minimal rest

• Kettlebell clean + press (10 reps/side) – Video

• Burpee to Push-Up (10 reps) – Video

• V-Ups (20 reps) – Video

🚀 Lightning Finisher

Format: Tabata – 20 sec work, 10 sec rest; alternate for 4 minutes

• Plank jacks – Video

• Bodyweight skater hops – Video

*Repeat for full 4 minutes*

🧘 Recovery Cool-Down

1. Standing quad stretch (45 sec/side) – Video

2. Hamstring stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This workout builds whole-body power, boosts endurance, and improves functional movement. Expect solid calorie burn, core strength gains, and a real energy lift.

💡 Pro Tip

Embrace each round with intentional effort. Visualize the energy you want to carry into your weekend and let your movement set the tone.

🔁 Reminder

Want more intensity? Add another round or revisit an advanced section for extra challenge!