Sunrise Power Flow

Date: 6 June 2025

Duration: 45 minutes

Focus: Full body strength and cardio flow

Equipment: Bodyweight, kettlebell or dumbbells (optional), mat

⚡ Wake-Up Warm Wave

1. Arm circles – 1 minute total – Video

2. Bodyweight squats – 1 minute – Video

3. High knees – 1 minute (easy jog to moderate pace) – Video

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

5. Dynamic Inchworm to Spiderman Lunge – 2 minutes – Video

6. Bodyweight Squat to Lateral Lunge Flow – 2 minutes – Video

💥 FlowState Strength 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 – 40 sec – Video – Bodyweight option

• Kettlebell single-arm rows – 20 sec per side – Video

• BW reverse lunge – 40 sec alternating – Video

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

• Standing Russian Twist (no weight or light KB/DB) – 40 sec – Video

🔓 Adventure Boost Tier

*This section is optional. Advanced users only – add after the main circuit if you feel fresh.*

Instructions: 2 rounds | 30 sec work, 15 sec rest

• Kettlebell Swings – or KB deadlifts if you prefer lower impact – 30 sec – Video – Deadlift option

• Burpee to Push-Up – 10 controlled reps – Video

• V-Ups – 30 sec – Video

🚀 Sunrise Speed Finisher

Format: 5 minute AMRAP (as many quality rounds as possible)

• Jumping jacks – 20 reps – Video

• Bodyweight Skater Hops – 16 total (8 per side) – Video

• Hollow Body Hold – 20 second hold – Video

*Repeat from the top until 5 minutes are complete at a strong but controlled pace*

🧘 Easy Breeze Cooldown

1. Standing quad stretch – 1 minute total, switch every 30 sec – Video

2. Hamstring stretch – 1 minute – Video

3. Child's pose – 1 minute – Video

4. Cat-Cow Flow – 1 minute – Video

5. Box Breathing – 1 to 2 minutes – Video

🎯 Focus & Benefits

This balanced session builds full body strength, raises your heart rate for cardio conditioning, and finishes with core control and mobility so you leave energized rather than drained.

💡 Pro Tip

Set a clear intention before the main circuit, such as “smooth and steady” or “powerful and calm,” and let that phrase guide your pace, breathing, and effort the entire workout.

🔁 Reminder

Want even more intensity next time? Add one extra round to the main circuit or Adventure Boost Tier, but keep your form as your top priority.