Sweetheart Sweat & Strength Flow

Date: 14 February 2026

Duration: 45 minutes

Focus: Full-body cardio, strength endurance, and dynamic mobility

Equipment: Dumbbells, kettlebell, bodyweight, mat

🌟 Rise & Radiate Warm-Up

1. Arm Circles (30 seconds) – Video

2. Bodyweight Squats (45 seconds) – Video

3. High Knees (45 seconds) – Video

4. Leg Swings (30 seconds per side) – Video

5. Dynamic Inchworm to Spiderman Lunge (1 minute) – Video

💫 Main Momentum - Full-Body Circuit

Format: 3 rounds | 40 seconds work, 20 seconds rest | 90 seconds rest between rounds

• Push-ups (40 sec) – Video

• Kettlebell Goblet Squats (40 sec) – Video

• Dumbbell Alternating Lunges (40 sec) – Video

• Mountain Climbers (40 sec) – Video

• Dumbbell Rows (40 sec) – Video

• Jump Squats (40 sec) – Video

🔓 Surge Challenge - Advanced Tier

*This section is optional. Complete if you want an extra push.*

Instructions: 2 rounds | 45 seconds work, 15 seconds rest

• Burpee to Push-Up (45 sec) – Video

• Kettlebell Swings (45 sec) – Video

• Plank Shoulder Taps (45 sec) – Video

🚀 Finisher Blaze

Format: Tabata – 20 seconds max effort, 10 seconds rest | 4 minutes total

• Bicycle Crunches – Video

• Plank Jacks – Video

*Alternate between exercises for 4 minutes*

🧘 Cool-Down Serenity

1. Standing Quad Stretch (45 seconds per side) – Video

2. Hamstring Stretch (45 seconds per side) – Video

3. Child's Pose to Thread the Needle (1 minute) – Video

4. Cat-Cow Flow (1 minute) – Video

5. Box Breathing (1 minute) – Video

🎯 Focus & Benefits

This workout builds cardiovascular endurance while maintaining muscular strength through dynamic compound movements. You'll improve power, coordination, and mental resilience while enjoying a balanced mix of intensity and flow.

💡 Pro Tip

Focus on your breathing during transitions – a steady inhale-exhale pattern keeps your energy high and prevents fatigue from rushing. Quality over speed always wins.

🔁 Reminder

Want something heavier? Check the archive for a strength-focused power workout to complement your cardio days.