Sprint & Glow Circuit

Date: 29 November 2025

Duration: 45 minutes

Focus: Cardio endurance, full-body strength, mobility flow

Equipment: Bodyweight, kettlebell, dumbbells, mat

⚡ Wake-Up Waves Warm-Up

1. Jumping jacks (1 minute) – Video

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

3. Arm Swing to Squat (1 min) – Video

4. Walking lunges (1 minute) – Video

5. Bear Crawl → Crab Walk (1 min forward/backward) – Video

💥 Energy Flow Main Workout

Format: Circuit

Instructions: 4 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds

• Kettlebell Swing + Thruster (10 reps) – Video

• Push-Up to Side Plank (alternating sides) – Video

• Dumbbell Alternating Lunges (45 sec) – Video

• Mountain Climber Twists (45 sec) – Video

• Bear Crawl (45 sec) – Video

🔓 Optional Glow-Up Challenge

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

Instructions: 3 rounds | 30 sec work, 15 sec rest | minimal rest between exercises

• Single-Leg Romanian Deadlift (8/side) – Video

• KB Renegade Rows (8/side) – Video

• Burpee to Push-Up (10 reps) – Video

🚀 Radiant Rush Finisher

Format: AMRAP (As Many Rounds As Possible) in 5 minutes

• Jump Squats – Video

• Plank Shoulder Taps (1 minute) – Video

• Bicycle crunches – Video

*Repeat as many rounds as possible within time*

🧘 FlowState Cool-Down

1. Child's pose – Video

2. Standing quad stretch – Video

3. Thread the needle (30 sec/side) – Video

4. Seated forward fold (1 minute) – Video

🎯 Focus & Benefits

This workout boosts cardiovascular endurance while strengthening the entire body with dynamic kettlebell, dumbbell, and bodyweight exercises. It enhances mobility, core stability, and muscular endurance through a balanced flow of strength and cardio.

💡 Pro Tip

Focus on controlled breathing throughout each movement to maximize energy and maintain steady pacing. Embrace the flow between exercises as your body warms and your mind sharpens.