Sweat & Shine Full-Body Flow

Date: 12 June 2025

Duration: 45 minutes

Focus: Dynamic strength and cardio endurance

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

⚡ Warm-Up Wave

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Leg swings (1 min) – Video

5. Walkouts (1 min) – Video

💥 Main Circuit Adventure

Format: Circuit

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

• Kettlebell goblet squats (or Bodyweight squats) – Video

• Push-ups – Video

• Mountain climbers – Video

• Dumbbell renegade rows (or Kettlebell single-arm rows or Bodyweight plank shoulder taps) – Video

• Jump squats – Video

🔓 Bonus Spark (Optional Advanced Tier)

*This section is optional. For a challenge, try it after your main sets!*

Instructions: Complete 2 rounds as quickly as possible.

• Burpees (10 reps) – Video

• Kettlebell swings (15 reps, or jump squats for bodyweight only) – Video

• Hollow body hold (30 sec) – Video

🚀 Finisher Blast

Format: Core Circuit (2 rounds, 30 sec each, no rest)

• V-Ups – Video

• Bicycle crunches – Video

*Repeat the circuit twice*

🧘 Cool-Down Flow

1. Standing quad stretch (30 sec/side) – Video

2. Chest opener stretch (1 min) – Video

3. Downward dog (30 sec) – Video

4. Cat-cow stretch (30 sec) – Video

🎯 Focus & Benefits

This full-body session delivers dynamic strength, boosts endurance, and gives you a serious cardio kick. Expect stronger legs, a fired-up core, and a big calorie burn—all while building real-world resilience.

💡 Pro Tip

On flow days, focus on quality movement and joyful effort. Power through each round with good form and celebrate every drop of sweat—fun and consistency beat perfection every time!