Sweat & Shine Full Body Circuit

Date: 19 June 2025

Duration: 45 minutes

Focus: Balanced total-body strength and cardio

Equipment: Bodyweight, Dumbbells (optional), Kettlebell (optional), Mat

⚡ Warm-Up: Flow Into Action

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Leg Swings (1 min) – Video

4. Walkouts (1 min) – Video

5. Lateral lunges (1 min) – Video

💥 Main Workout: Adventure Circuit

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

• Kettlebell goblet squats (or bodyweight squats) (40 sec) – Video

• Push-Ups (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

• Dumbbell renegade rows (or plank shoulder taps for bodyweight) (40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 Optional Challenge: Power Quest Tier

*This section is optional. Push your limits if you want more!*

Instructions: 2 sets, rest 30 seconds between moves

• Kettlebell swings (45 sec) – Video

• Jump squats (30 sec) – Video

• V-Ups (30 sec) – Video

🚀 Finisher: Cardio Blast

Format: 4 min Tabata (20 sec on, 10 sec off)

• Jumping jacks – Video

• Plank jacks – Video

*Alternate each move for the full 4 minutes*

🧘 Cool-Down: Flow Down Easy

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

2. Hamstring stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This circuit builds total-body strength and endurance while boosting your heart rate and mobility. You'll improve core stability, coordination, and leave feeling energized!

💡 Pro Tip

Smile when you sweat—it actually helps reduce perceived effort and makes your session more enjoyable! Consistency over perfection gets results.