Saturday Spark Circuit Challenge

Date: 8 November 2025

Duration: 45 minutes

Focus: Full-body strength and heart-pumping endurance

Equipment: Bodyweight, dumbbells, mat

⚡ Energizer Warm-Up

1. Arm circles (1 min – mobility, light) – Video

2. High knees (1 min – cardio, moderate) – Video

3. Bodyweight squats (1 min – activation, moderate) – Video

4. Leg swings (1 min – mobility, light) – Video

5. Dynamic Hip Circles (30 sec/side – hips, gentle) – Video

💥 Circuit Pulse Main Set

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

• Dumbbell alternating lunges (40 sec – lower body, moderate) – Video

• Push-ups (40 sec – upper body, moderate) – Video

• Mountain climbers (40 sec – core/cardio, intense) – Video

• Dumbbell rows (40 sec – back/arms, moderate) – Video

• Jump squats (40 sec – legs/power, intense) – Video

🔓 Adventure Tier – Optional

*This section is optional. Advanced users only.*

Instructions: Complete 2 rounds, 30 sec work, 15 sec rest each

• Burpee to Push-Up (10 reps or 30 sec – full-body, high intensity) – Video

• Renegade Rows to Push-Up (30 sec – core/strength) – Video

• Hollow Body Hold (30 sec – core stability, difficult) – Video

🚀 Fast Finish Flow

Format: Core Circuit – Repeat 2 rounds, 20 sec per move

• Russian twists (20 sec – core, moderate) – Video

• Plank jacks (20 sec – core/cardio, moderate) – Video

• Reverse crunches (20 sec – abs, recovery) – Video

Repeat if needed

🧘 Cool-Down Calm

1. Standing quad stretch (1 min/side – legs) – Video

2. Cat-cow stretch (30 sec – spine/mobility) – Video

3. Chest opener stretch (45 sec – chest/shoulders) – Video

4. Child's pose (1 min – recovery, gentle) – Video

🎯 Focus & Benefits

Boosts strength, cardio capacity, core stability, and muscular endurance. Every circuit is designed to keep energy high and muscles guessing.

💡 Pro Tip

Smile as you move and attack every set with purpose – progress thrives on enjoying the journey, not just the results.

🔁 Reminder

Want a bigger challenge? Explore the archive for more intensity or try the advanced tier again with less rest.