Sunrise Circuit Charge

Date: 4 December 2025

Duration: 45 minutes

Focus: Full-body strength and cardiovascular endurance

Equipment: Dumbbells, kettlebell, bodyweight

⚡ Wake-Up Wave Warm-Up

1. Arm Swing to Squat (1 minute) – Video

2. Leg Swings (1 minute) – Video

3. High Knees (1 minute) – Video

4. Lateral Lunges (30 sec/side) – Video

5. Bear Crawl (1 minute) – Video

💥 FlowState Main Workout

Format: Circuit

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

• Dumbbell Thrusters (45 sec) – Video

• Kettlebell Swings (45 sec) – Video

• Push-Ups (45 sec) – Video

• Walking Lunges with Dumbbells (45 sec) – Video

• Mountain Climber Twists (45 sec) – Video

🔓 Adventure Tier Challenge

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

Instructions: 3 rounds | 30 seconds per exercise | minimal rest

• Kettlebell Clean + Press (10 reps per side) – Video

• Dumbbell Renegade Rows (30 sec) – Video

• Jump Squats (30 sec) – Video

🚀 Pulse Booster Finisher

Format: AMRAP 6 minutes

• Burpees – Video

• Plank Jacks – Video

Repeat the cycle as many rounds as possible within 6 minutes.

🧘 Flow-Down Cool-Down

1. Standing Forward Fold (1 min) – Video

2. Cat-Cow Stretch (30 seconds) – Video

3. Child's Pose (1 min) – Video

4. Shoulder Rolls (1 min) – Video

🎯 Focus & Benefits

Enhances full-body muscular endurance, cardiovascular fitness, and coordination while promoting mobility and recovery with a balanced energetic flow.

💡 Pro Tip

Embrace the rhythm of your breath to maintain steady energy throughout your workout—consistency beats intensity when building lasting fitness.