Spark Circuit – Adventure Unleashed

Date: 25 November 2025

Duration: 48 minutes

Focus: Full-body strength and agility with a cardio boost

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Ready Set Groove Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Leg Swings (1 min) – Video

4. Walkouts (1 min) – Video

5. Jumping jacks (1 min) – Video

💥 Spark Circuit Main Event

Format: Circuit

Instructions: 3 rounds – 40 seconds per exercise, 20 seconds rest between, 1 min rest between rounds

• Kettlebell swings (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Kettlebell single-arm rows (40 sec each side) – Video

• Bodyweight skater hops (40 sec) – Video

🔓 Bonus Challenge Quest (Advanced)

*This section is optional. Advanced users only.*

Instructions: 8 minutes AMRAP (as many rounds as possible)

• Kettlebell clean + press (10 per side) – Video

• Jump squats (15 reps) – Video

• Plank to downward dog (12 reps) – Video

🚀 Lightning Round Finisher

Format: Tabata (20 sec work, 10 sec rest, 4 min total, alternate exercises each round)

• Plank jacks – Video

• Russian twists (dumbbell or bodyweight) – Video

*Repeat for 4 minutes*

🧘 Easy Breezy Cool-Down

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

2. Cat-cow stretch (1 min) – Video

3. Thread the needle (1 min/side) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

Level up your full-body strength, fire up agility, and recharge your cardio engine. This balanced circuit challenges all major muscle groups, boosts coordination, and leaves you feeling energized and accomplished.

💡 Pro Tip

Remember, you set the pace! Stay playful and focus on smooth, controlled movements—consistency and joy will outlast intensity alone.

🔁 Reminder

If you want even more kick, pair this with a brisk walk or active recovery later in the day. Stay in motion!