Sunrise Circuit – Sunday Reset

Date: 9 November 2025

Duration: 45 minutes

Focus: Full-body conditioning, mobility, core strength

Equipment: Bodyweight, dumbbells, mat (optional)

⚡ Wake-Up Warm-Up

1. Arm circles (1 min, moderate intensity) – Video

2. Leg Swings (1 min, moderate intensity) – Video

3. High knees (1 min, light to moderate) – Video

4. Dynamic Hip Circles (30 sec/side, mobility) – Video

5. Walkouts (1 min, light) – Video

💥 Main Circuit Dash

Format: Circuit

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

• Dumbbell thrusters (40 sec) – Video

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

• Bodyweight Skater Hops (40 sec) – Video

• Plank Shoulder Taps (40 sec) – Video

• BW reverse lunge (40 sec) – Video

🔓 Extra Boost Tier

*This section is optional. Level up with a challenge!*

Instructions: 2 rounds – 30 sec each, minimal rest

• Mountain climbers – Video

• Jump squats – Video

• V-Ups – Video

🚀 Final Spark Finisher

Format: Core Circuit, 2 rounds

• Russian twists (40 sec) – Video

• Hollow Body Hold (30 sec) – Video

*Repeat if needed*

🧘 Sunday Soothe Cooldown

1. Standing quad stretch (1 min) – Video

2. Chest opener stretch (1 min) – Video

3. Child's pose (1 min) – Video

4. Seated forward fold (1 min) – Video

🎯 Focus & Benefits

This energetic routine boosts overall strength, revs your metabolism, enhances balance and mobility, and leaves you feeling recharged for the week.

💡 Pro Tip

If you catch yourself rushing, slow down and focus on quality movement – consistency and control lead to real progress.

🔁 Reminder

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