Sunrise Sprint & Strength Mix

Date: 16 November 2025

Duration: 47 minutes

Focus: Energizing full-body strength and cardio

Equipment: Bodyweight, optional dumbbells or kettlebell, mat

⚡ Wake-Up Charge Warm-Up

1. Arm circles (1 minute) – Video

2. Leg Swings (1 minute total) – Video

3. High knees (1 minute) – Video

4. Dynamic Inchworm to Spiderman Lunge (1 minute) – Video

5. Bodyweight Squat to Lateral Lunge Flow (1 minute) – Video

💥 Main Circuit: The Adventure Set

Format: Circuit – 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Kettlebell swings (or jump squats if no KB) (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (or BW reverse lunge) (40 sec) – Video

• Renegade Rows to Push-Up (DB or bodyweight) (40 sec) – Video

• Plank Jacks (40 sec) – Video

🔓 Heroic Bonus Round (Optional)

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

Instructions: Complete 2 rounds, 30 sec per exercise, minimal rest

• Kettlebell clean + press (or push-up to side plank) – Video

• V-Ups – Video

• Bodyweight Skater Hops – Video

🚀 Finisher: Spark Circuit

Format: Tabata – Alternate 20 sec work, 10 sec rest, repeat for 4 minutes

• Burpees – Video

• Mountain climbers – Video

*Repeat if needed*

🧘 Restore & Reset Cool-Down

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

2. Downward dog (1 minute) – Video

3. Thread the needle (30 sec/side) – Video

4. Box Breathing (1 minute) – Video

🎯 Focus & Benefits

This routine awakens your body with dynamic movement, builds total-body strength, and ends with a burst of cardio to fire up your energy for the day. Expect improved mobility, core stability, and endurance.

💡 Pro Tip

Celebrate every small win – showing up on a Sunday sets the tone for a powerful week ahead. Your energy is contagious, even to yourself.

🔁 Reminder

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