Sunday Energy Boost Circuit

Date: 30 November 2025

Duration: 45 minutes

Focus: Balanced full-body strength and cardio endurance

Equipment: Dumbbells, kettlebell, bodyweight

⚡ Wake-Up Flow Warm-Up

1. Arm Swing to Squat (1 min) – Video

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

3. High Knees (45 sec) – Video

4. Walkouts (1 min) – Video

5. Lateral Lunge to Reverse Lunge Flow (30 sec/side) – Video

💥 Adventure Circuit

Format: Circuit

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

• Kettlebell Swings – Video

• Dumbbell Renegade Rows – Video

• Jump Squats – Video

• Plank Shoulder Taps (1 min) – Video

• Bear Crawl (1 min) – Video

🔓 Optional Challenge Tier

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

Instructions: Perform as many rounds as possible (AMRAP) in 7 minutes

• Burpee to Push-Up (10 reps) – Video

• Kettlebell Clean + Press (10/side) – Video

• Hollow Body Hold (30 sec) – Video

🚀 Sunday Core Rush Finisher

Format: Core Circuit

• Russian Twists (45 sec) – Video

• Bicycle Crunches (45 sec) – Video

• Reverse Crunches (45 sec) – Video

*Repeat circuit twice*

🧘 FlowState Cool-Down

1. Child's Pose → Thread the Needle (1 min) – Video

2. Standing Forward Fold (1 min) – Video

3. Seated Neck Rolls (1 min) – Video

4. Cat-Cow Flow (30 sec) – Video

🎯 Focus & Benefits

This workout balances full-body strength, cardio endurance, and core stability with dynamic movements and flows to keep energy high and muscles engaged throughout the session.

💡 Pro Tip

Stay present in each movement and use the breath to fuel power and recovery. Embrace the flow and let your energy build naturally from warm-up to finisher.