🌟 Sparkle Surge Circuit

Date: 22 January 2026

Duration: 45 minutes

Focus: Full-body cardio and strength flow

Equipment: Kettlebell (alt: bodyweight), mat

⚡ Glow-Up Warm-Up

1. Arm circles (1 min) – Video

2. High knees (45 sec) – Video

3. Bodyweight squats (1 min) – Video

4. Leg swings (30 sec/side) – Video

5. Wall angels (1 min) – Video

💥 Energy Wave Main Circuit

Format: Circuit

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

• Kettlebell swings (40 sec) – Video

• Push-ups (12-15 reps) – Video

• Kettlebell goblet squats (12 reps) – Video

• Mountain climbers (40 sec) – Video

• Kettlebell single-arm rows (10/side) – Video

🔓 Sparkle Surge Challenge Tier

*This section is optional for advanced users.*

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

• Burpees (30 sec) – Video

• Kettlebell clean + press (8/side) – Video

• Plyo lunges (30 sec) – Video

🚀 Radiant Finisher

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

• Jump squats – Video

• Plank shoulder taps – Video

🧘 Flow & Restore Cool-Down

1. Child's pose (1 min) – Video

2. Hamstring stretch (30 sec/side) – Video

3. Chest opener stretch (1 min) – Video

4. Figure-4 stretch (30 sec/side) – Video

🎯 Focus & Benefits

Boosts cardiovascular endurance, builds full-body strength, and enhances mobility for vibrant energy all day.

💡 Pro Tip

Breathe with intention – inhale power, exhale limits – to unlock your peak performance flow.