🌟 Sunday Flow Surge

Date: 14 December 2025

Duration: 45 minutes

Focus: Full-body flow and endurance

Equipment: bodyweight, optional kettlebell

🌈 Wake-Up Wave

1. Arm circles (1 minute) – Video
2. High knees (45 seconds) – Video
3. Bodyweight squats (1 minute) – Video
4. Leg swings (30 sec/side) – Video
5. Jumping jacks (1 minute) – Video

💃 FlowState Circuit

Format: Circuit

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

• Kettlebell swings (40 sec) – Video (Alt: Jumping jacks)
• Push-ups (12-15 reps) – Video
• BW reverse lunge (10/side) – Video
• Mountain climbers (40 sec) – Video
• Plank shoulder taps (40 sec) – Video

🚀 Optional Power Pulse

*This section is optional for advanced flow seekers.*

Instructions: 3 rounds | 30 sec each | minimal rest

• Plyo lunges (30 sec) – Video
• Kettlebell clean + press (8/side) – Video (Alt: Push-ups)
• Bodyweight skater hops (30 sec) – Video

⚡ Energy Burst Finisher

Format: Tabata (20 sec work/10 sec rest x 8 rounds per exercise)

• Burpees – Video
• Jump squats – Video

🧘 Harmony Haven

1. Child's pose (1 minute) – Video
2. Standing forward fold (1 minute) – Video
3. Cat-cow stretch (45 seconds) – Video
4. Figure-4 stretch (30 sec/side) – Video

🎯 Focus & Benefits

Enhances fluid movement, boosts endurance, and promotes recovery through dynamic flows and steady-state cardio.

💡 Pro Tip

Breathe with intention – inhale power, exhale limits – to unlock deeper flow and sustained energy.

🔁 Optional Reminder

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