🌟 Sunrise Bliss Flow

Date: 8 February 2026

Duration: 45 minutes

Focus: Full-body flow and recovery

Equipment: Bodyweight, optional kettlebell

⚡ Sunrise Warm-Up Flow

1. Arm circles (1 min) – Video

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

3. Bodyweight squats (1 min) – Video

4. Leg Swings (30 sec/side) – Video

5. Wall angels (1 min) – Video

💥 Blissful Main Circuit

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Kettlebell goblet squats (40 sec) – Video

• Push-ups (40 sec) – Video

• Kettlebell single-arm rows (40 sec/side) – Video

• BW reverse lunge (40 sec/side) – Video

• Mountain climbers (40 sec) – Video

🔓 Optional Bliss Booster

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

Instructions: 2 rounds | 30 sec each, no rest | Advanced users only

• Kettlebell clean + press (10/side) – Video

• Plyo Lunges (30 sec/side) – Video

• Single-Leg Glute Bridge (30 sec/side) – Video

🚀 Gentle Finisher Wave

Format: EMOM (Every Minute on the Minute) for 6 min

• Plank Shoulder Taps (1 min) – Video

• Bicycle crunches (1 min) – Video

*Alternate minutes*

🧘 Sunset Cool-Down Glow

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

2. Hamstring stretch (1 min) – Video

3. Child's pose (1 min) – Video

4. Cat-Cow Flow (1 min) – Video

🎯 Focus & Benefits

Enhances full-body mobility, builds balanced strength, promotes recovery and gentle endurance.

💡 Pro Tip

Breathe deeply through each flow – connect movement to breath for deeper calm and power.

🔁 Reminder

*Include this section only if it’s a lighter day.*

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