Sunday Spark – Mobility Mix

Date: 26 October 2025

Duration: 45 minutes

Focus: Balanced strength, mobility, and energetic cardio

Equipment: Bodyweight, dumbbells, mat

✨ Warm-Up Wave

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Leg Swings (1 minute) – Video

4. Walkouts (1 minute) – Video

5. Wall angels (1 minute) – Video

🌈 Main Circuit – Energy Elevate

Format: Circuit

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

• Dumbbell thrusters (40 sec) – Video

• Plank to downward dog (40 sec) – Video

• Lateral lunges (alternating sides, 40 sec) – Video

• Push-Up to Side Plank (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

🔓 Adventure Challenge Tier

*This section is optional. Level up your session with extra intensity.*

Instructions: Complete 2 rounds – 45 seconds each exercise, 15 seconds rest

• Renegade Rows to Push-Up (dumbbells, 45 sec) – Video

• V-Ups (45 sec) – Video

• Mountain climbers (45 sec) – Video

🚀 Pulse Burst Finisher

Format: Core Circuit – 2 rounds, minimal rest

• Plank Shoulder Taps (1 minute) – Video

• Hollow Body Hold (40 seconds) – Video

*Repeat if needed*

🧘 Restore & Reset Cooldown

1. Standing quad stretch (1 minute/side) – Video

2. Hamstring stretch (1 minute) – Video

3. Cat-cow stretch (1 minute) – Video

4. Chest opener stretch (1 minute) – Video

🎯 Focus & Benefits

This routine boosts full-body strength, cardiovascular conditioning, and joint mobility while keeping the energy high throughout. It targets major muscle groups and supports functional movement and core stability.

💡 Pro Tip

Embrace every rep as a moment to reset your mindset for the week. Consistency is far more important than perfection—just keep moving and your energy will follow.

🔁 Reminder

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