Sunburst Circuit – Move & Conquer

Date: 14 October 2025

Duration: 45 minutes

Focus: Energizing full-body strength and movement

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Ignite & Flow Warm-Up

1. Arm circles (1 min, controlled) – Video

2. High knees (1 min, steady pace) – Video

3. Lateral lunges (30 sec/side, dynamic) – Video

4. Bear crawl (1 min, forward/back) – Video

5. Arm Swing to Squat (1 min, full range) – Video

💥 Main Circuit – Adventure Circuit

Format: Circuit | 3 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds

• Dumbbell thrusters (explosive full-body, 45 sec) – Video

• Kettlebell goblet squat (lower body, 45 sec) – Video

• Push-Up to Side Plank (upper body & core, 45 sec) – Video

• Mountain climber twists (core & cardio, 45 sec) – Video

• Bodyweight skater hops (balance & agility, 45 sec) – Video

🔓 Explorer’s Edge Challenge (Optional – Advanced)

*This section is optional. Level up with intensity and precision.*

Instructions: Complete 2 rounds, minimal rest, move with focus

• Kettlebell clean + press (10 reps/side) – Video

• Renegade Rows to Push-Up (8 reps) – Video

• V-Ups (15 reps, powerful core) – Video

🚀 Sunburst Sprint Finisher

Format: AMRAP | 4 minutes

• Jump squats (explosive, as many as possible) – Video

• Plank shoulder taps (steady, 1 minute) – Video

*Repeat sequence for duration*

🧘 Adventure Reset Cool-Down

1. Child's pose (1 min) – Video

2. Standing quad stretch (45 sec/side) – Video

3. Chest opener stretch (1 min) – Video

4. Cat-cow stretch (1 min, gentle) – Video

🎯 Focus & Benefits

This energetic circuit fuses strength, agility, and core stability with a fun, athletic flow. Expect improved mobility, coordination, and full-body conditioning while keeping energy high throughout the session.

💡 Pro Tip

Smile while you move! A positive mindset boosts workout quality and helps you push through challenging rounds. Remember: Consistency is the secret ingredient to any breakthrough.

🔁 Reminder

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