Sunburst Circuit – Saturday Energy

Date: 6 June 2025

Duration: 45 minutes

Focus: Full-body strength and conditioning

Equipment: Bodyweight, dumbbells, mat

⚡ Rise & Shine Warm-Up

1. Arm circles (1 min – mobility) – Video

2. High knees (1 min – cardio, dynamic warm-up) – Video

3. Dynamic Hip Circles (30 sec/side – hip mobility) – Video

4. Walkouts (1 min – full body activation) – Video

5. Bear crawl (1 min – core & shoulders) – Video

💥 Main Circuit Blaze

Format: Circuit – 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Dumbbell thrusters (power, total body) – Video

• Mountain climbers (cardio, core) – Video

• Push-Up to Side Plank (strength, anti-rotation) – Video

• Dumbbell alternating lunges (lower body, unilateral) – Video

• Plank jacks (core, cardio) – Video

🔓 Radiant Plus (Optional Advanced Tier)

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

Instructions: AMRAP – 6 minutes | Move quickly, maintain form

• Burpees (full body, max intensity) – Video

• Renegade Rows to Push-Up (strength, core) – Video

• Jump squats (explosive power) – Video

🚀 Sunrise Core Finisher

Format: 2 rounds | 30 sec per move | minimal rest

• V-Ups – Video

• Russian twists (bodyweight or dumbbell) – Video

• Hollow Body Hold – Video

*Repeat if needed*

🧘 Sunshine Stretch Cool-Down

1. Chest opener stretch (1 min) – Video

2. Standing quad stretch (30 sec/side) – Video

3. Hamstring stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This energizing circuit builds total body strength and cardio fitness, firing up your metabolism, enhancing stamina, and improving functional movement.

💡 Pro Tip

Smile through the challenge. Celebrate every rep – your energy is contagious and sets the tone for your whole weekend!