Sweat & Shine Total Body Flow

Date: 10 June 2025

Duration: 45 minutes

Focus: Full-body functional strength & cardio

Equipment: Bodyweight, dumbbells (optional), mat

⚡ Spark-Up Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

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

5. Walkouts (1 min) – Video

💥 Main Movement Carnival

Format: Circuit

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

• Dumbbell thrusters (or bodyweight jump squats) (40 sec) – Video

• Push-ups (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Dumbbell alternating lunges (or bodyweight reverse lunge) (40 sec) – Video

• Plank shoulder taps (40 sec) – Video

🔓 Bonus Burst Zone (Optional)

*This section is optional. For extra challenge!*

Instructions: Complete 2 sets, resting 30 sec between moves.

• Burpee to Push-Up (10 reps) – Video

• Bodyweight skater hops (20 reps) – Video

• V-Ups (12 reps) – Video

🚀 Flow Finish Sprint

Format: Tabata (8 rounds: 20 sec work, 10 sec rest — 4 min total)

• Jumping jacks – Video

• Plank jacks – Video

*Alternate each round*

🧘 Sun-Down Cool-Down

1. Standing quad stretch (1 min) – Video

2. Chest opener stretch (1 min) – Video

3. Hamstring stretch (1 min) – Video

4. Seated Neck Rolls (1 min) – Video

🎯 Focus & Benefits

This session blends strength, cardio, and mobility for total-body resilience. You'll boost calorie burn, build functional muscle, and leave feeling energized and accomplished.

💡 Pro Tip

Smiling during tough sets actually helps lower your perceived effort and boosts endorphins—bring some joy to your grind and watch your results multiply!

🔁 Reminder

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