Sunday Spark Flow

Date: 21 December 2025

Duration: 45 minutes

Focus: Full-body strength and cardio with core

Equipment: Bodyweight, kettlebell or dumbbells, mat

⚡ Easy Ignition Warm-Up

1. Arm circles – 1 minute – Video

2. Bodyweight squats – 1 minute – Video

3. High knees – 1 minute – Video

4. Dynamic Hip Circles – 30 sec/side – Video

5. Dynamic Inchworm to Spiderman Lunge – 1 minute – Video

💥 Playful Power Circuit

Format: Circuit

Instructions: 3 rounds – 40 sec work, 20 sec rest per move – 1 minute rest between rounds

• Kettlebell goblet squats – or bodyweight squats – Video

• Kettlebell single-arm rows (20 sec/side) – or dumbbell rows – Video

• Kettlebell Swings – or Bodyweight good mornings – Video

• BW reverse lunge – alternating – Video

• Push-Up to Side Plank – Video

🔓 Adventurer Bonus Tier

*This section is optional and advanced – add it only if you feel good and recovered.*

Instructions: 2 rounds – 30 sec work, 15 sec rest per move – 45 sec rest between rounds

• Kettlebell clean + press (switch sides halfway) – Video

• KB Renegade Rows – or Dumbbell renegade rows – Video

• Mountain climbers – Video

🚀 Joy Ride Finisher

Format: 4 minute EMOM (every minute on the minute)

• Minute 1 and 3 – Jumping jacks – 40 seconds – Video

• Minute 2 and 4 – Bicycle crunches – 40 seconds – Video

*Repeat the 2 minute block twice*

🧘 Smooth Landing Cool-Down

1. Standing quad stretch – 45 sec/side – Video

2. Seated forward fold – 1 minute – Video

3. Child's pose – 1 minute – Video

4. Cat-Cow Flow – 1 minute – Video

🎯 Focus & Benefits

This session blends moderate strength and cardio to boost full-body muscle endurance, elevate heart rate in a joint-friendly way, and reinforce core stability for everyday movement.

💡 Pro Tip

Use today to practice smooth breathing – inhale through your nose on the easier phase of each move and exhale with effort to keep your heart rate controlled and your mind calm.

🔁 Reminder

This is a lighter, feel-good Sunday flow – if you finish and still feel fresh, add another round of the main circuit or the Adventurer Bonus Tier for extra challenge.