🌟 Serenity Pulse Flow

Date: 15 February 2026

Duration: 45 minutes

Focus: Balanced full-body flow and recovery

Equipment: bodyweight, optional kettlebell or dumbbells

🌈 Gentle Awakening Warm-Up

1. Arm circles (1 min) – Video

2. Leg Swings (30 sec/side) – Video

3. Walking lunges (1 min) – Video

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

5. Wall angels (1 min) – Video

🌊 Harmony Flow Circuit

Format: Circuit

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

• Bodyweight squats (40 sec) – Video

• Push-ups (40 sec) – Video

• Kettlebell single-arm rows (40 sec/side) – Video (Alt: Dumbbell rows – Video)

• Mountain climbers (40 sec) – Video

• BW reverse lunge (40 sec/side) – Video

🔮 Optional Serenity Surge Tier

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

Instructions: 3 rounds | 30 sec each exercise | No rest between, 1 min between rounds

• Kettlebell swings (30 sec) – Video

• Dumbbell thrusters (30 sec) – Video

• Plank Shoulder Taps (30 sec) – Video

✨ Radiant Finisher

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

• Burpees – Video

• Jumping jacks – Video

🕊️ Tranquil Cool-Down

1. Child's pose (1 min) – Video

2. Standing forward fold (1 min) – Video

3. Kneeling hip flexor stretch (30 sec/side) – Video

4. Chest opener stretch (1 min) – Video

🎯 Focus & Benefits

Enhances full-body mobility, builds balanced strength, boosts endurance and promotes recovery flow.[1][2]

💡 Pro Tip

Breathe deeply through each movement to connect mind and body for sustained energy.

🔁 Optional Reminder

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