Sweat Surge: Cardio Power Mix

Date: 10 June 2025

Duration: 45 minutes

Focus: Full-body cardio, endurance, and flow

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

⚡ Wake-Up Wave 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. Bear crawl (1 min) – Video

💥 Cardio Carnival Circuit

Format: Circuit

Instructions: 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds

• Jumping jacks – Video

• Burpees – Video

• Mountain climbers – Video

• Kettlebell swings (or jump squats for bodyweight) – Video

/ Jump Squats Video

• Bodyweight skater hops – Video

🔓 Power-Up Bonus Tier (Optional)

*This section is optional. For advanced users craving more!*

Instructions: AMRAP (As Many Rounds As Possible) in 7 minutes

• KB Renegade Rows (or Dumbbell Renegade Rows) – Video

/ Dumbbell Video

• Plyo Lunges – Video

• Push-Up to Side Plank – Video

🚀 Flow Finish Core Blast

Format: Core Circuit | 2 rounds, 30 seconds per move, no rest between

• Bicycle crunches – Video

• Plank to downward dog – Video

• Hollow body hold – Video

🧘 Mellow Down Cool-Down

1. Standing quad stretch – Video

2. Hamstring stretch – Video

3. Chest opener stretch – Video

4. Child's pose – Video

🎯 Focus & Benefits

This workout ignites your metabolism, boosts cardiovascular fitness, and builds all-around athletic endurance—leaving you energized and ready to tackle anything. The variety keeps your body guessing and your mind engaged.

💡 Pro Tip

Crank up your favorite playlist and move with intent—let every rep remind you that you’re building energy for the rest of your day. Consistency beats perfection; show up and the results will follow.