Sweat & Shine Sunday Circuit

Date: 15 June 2025

Duration: 45 minutes

Focus: Full-body cardio & core conditioning

Equipment: Bodyweight, dumbbells (optional), mat

⚡ Sunburst Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Walkouts (1 min) – Video

4. Leg Swings (1 min) – Video

5. Bodyweight squats (1 min) – Video

💥 Circuit Dash

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

• Jumping jacks (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video
Bodyweight alternative: BW reverse lunge – Video

• Mountain climbers (40 sec) – Video

• Plank to downward dog (40 sec) – Video

🔓 Power Up Bonus Tier

*This section is optional. Challenge yourself if you’re feeling strong!*

Instructions: Complete 2 rounds as a mini AMRAP (As Many Reps As Possible!)

• Burpees (45 sec) – Video

• Plank Jacks (45 sec) – Video

• Jump squats (45 sec) – Video

🚀 Shine On Finisher

Format: Core Circuit | 2 rounds, 30 sec each, minimal rest

• Bicycle crunches – Video

• Hollow Body Hold – Video

*Repeat once for extra core burn!*

🧘 Chill & Flow Cool-Down

1. Standing quad stretch – Video

2. Child's pose – Video

3. Hamstring stretch – Video

4. Chest opener stretch – Video

🎯 Focus & Benefits

This total-body session blends cardio and core, boosting heart health, burning calories, improving muscular endurance, and building functional strength—all with minimal equipment.

💡 Pro Tip

Play your favorite high-energy playlist for extra motivation. Remember: Even on Sundays, your effort fuels your progress for the week ahead!

🔁 Reminder

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