Surge Wave: Energy Circuit

Date: 2 October 2025

Duration: 45 minutes

Focus: Full-body strength, cardio, and core

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Electric Pulse Warm-Up

1. Arm circles (1 min, controlled) – Video

2. High knees (1 min, moderate pace) – Video

3. Bodyweight squats (1 min, steady) – Video

4. Bear crawl (1 min, forward/backward) – Video

5. Dynamic Hip Circles (30 sec/side, loosen hips) – Video

💥 Circuit Surge Main Set

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

• Kettlebell swings (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Plank to downward dog (40 sec) – Video

🔓 Velocity Tier Challenge (Optional)

*This section is optional. For advanced challengers only!*

Instructions: Complete 2 rounds, minimal rest.

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

• Burpee to Push-Up (10 reps, modify as needed) – Video

• Hollow Body Hold (30 sec) – Video

🚀 Lightning Finish

Format: Tabata – 20 sec work, 10 sec rest, 4 min total (repeat circuit twice)

• Jump squats – Video

• Plank shoulder taps – Video

*Repeat if needed*

🧘 Surge Recovery Cool-Down

1. Standing quad stretch – Video

2. Hamstring stretch – Video

3. Chest opener stretch – Video

4. Child's pose – Video

🎯 Focus & Benefits

This session builds full-body strength, boosts cardio capacity, and fires up your core, for a high-energy, athletic feel that keeps you moving powerfully all day.

💡 Pro Tip

Focus on powerful, crisp reps over speed. Quality of movement unlocks lasting results and protects your body—become the master of your form and the energy follows.