Sweat Circuit: Adventure Edition

Date: 10 July 2025

Duration: 45 minutes

Focus: Energetic full-body strength and cardio

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

⚡ Epic Warm-Up Quest

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Leg Swings (1 min) – Video

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

5. Walkouts (1 min) – Video

💥 Main Adventure Circuit

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

• Dumbbell thrusters (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

• Kettlebell deadlifts (40 sec) – Video (Bodyweight alternative: Good mornings – Video)

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

• Mountain Climber Twists (40 sec) – Video

🔓 Heroic Bonus Tier

*This section is optional. For those seeking the next level of challenge.*

Instructions: Complete 2 rounds, 30 sec each move, 15 sec rest

• Burpee to Push-Up – Video

• KB Renegade Rows – Video (Bodyweight/dumbbell option: Renegade Rows to Push-Up – Video)

• V-Ups – Video

🚀 Finisher: Lightning Core Dash

Format: AMRAP (As Many Rounds As Possible in 5 min)

• Bicycle crunches (16 reps) – Video

• Hollow Body Hold (30 sec) – Video

*Repeat sequence until time’s up*

🧘 Flow Recovery Circuit

1. Standing quad stretch (45 sec/side) – Video

2. Chest opener stretch (1 min) – Video

3. Downward dog (1 min) – Video

4. Figure-4 Stretch (30 sec/side) – Video

🎯 Focus & Benefits

Strengthens entire body, improves cardiovascular health, ignites core stability, and boosts energy for the rest of your day.

💡 Pro Tip

On days when motivation is low, remember that showing up and moving—no matter the intensity—is still a win. Progress is built on consistency, not perfection.