🔥 Spark Joy Circuit

Date: 16 December 2025

Duration: 45 minutes

Focus: Full-body energy boost, cardio flow

Equipment: bodyweight, optional kettlebell

⚡ Joyful Wake-Up Flow

1. Arm circles (1 minute) – Video
2. High knees (45 seconds) – Video
3. Bodyweight squats (1 minute) – Video
4. Leg Swings (30 sec/side) – Video
5. Jumping jacks (1 minute) – Video

💥 Energy Burst Circuit

Format: Circuit

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

• Kettlebell swings (40 sec) – Video (Alt: Jumping jacks – Video)
• Push-ups (12-15 reps) – Video
• Mountain climbers (40 sec) – Video
• BW reverse lunge (10/side) – Video
• Plank shoulder taps (40 sec) – Video

🔓 Power Play Challenge

*This section is optional for advanced users.*

Instructions: 3 rounds | 30 sec each, minimal rest

• Burpees (30 sec) – Video
• Plyo lunges (8/side) – Video
• Single-leg glute bridge (8/side) – Video

🚀 Quick Fire Finisher

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

• Jump squats – Video
• Mountain climber twists – Video

🧘 Blissful Cool-Down Flow

1. Standing quad stretch (30 sec/side) – Video
2. Hamstring stretch (30 sec/side) – Video
3. Chest opener stretch (30 seconds) – Video
4. Child's pose (1 minute) – Video

🎯 Focus & Benefits

Boosts cardio endurance, ignites full-body power, elevates mood with rhythmic flow.

💡 Pro Tip

Smile through the burn – joy amplifies your strength and keeps energy high.