Total Body Ignite Circuit

Warm-Up

Get ready with this dynamic flow to boost mobility and fire up your muscles. Duration: 6 minutes. Intensity: Low-Moderate.

Arm Circles [Demo] — 45 seconds
High Knees [Demo] — 45 seconds
Leg Swings [Demo] — 45 seconds
Dynamic Hip Circles [Demo] — 30 sec/side
Bear Crawl [Demo] — 1 minute
Plank to Downward Dog [Demo] — 1 minute

Main Circuit

Perform 3 rounds. Rest 60 seconds between rounds. Duration: ~24 minutes. Intensity: Moderate-High.
Bodyweight Modifications: Use only your bodyweight for kettlebell/dumbbell moves if you have no equipment.

Kettlebell Deadlifts [Demo] — 12 reps
Bodyweight Squat to Lateral Lunge Flow [Demo] — 1 minute
Dumbbell Thrusters [Demo] — 12 reps
Kettlebell Single-Arm Row [Demo] — 10 reps/side
Renegade Row to Push-Up [Demo] — 10 reps
Bodyweight Skater Hops [Demo] — 1 minute
Mountain Climber Twists [Demo] — 45 seconds

Finisher

Push your limits with this metabolic blast. Duration: 3 minutes. Intensity: High.

Burpee to Push-Up [Demo] — 10 reps
Jump Squats [Demo] — 20 reps
Plank Jacks [Demo] — 30 seconds

Cooldown

Ease tension and restore your breath. Duration: 6 minutes. Intensity: Very Low.

Standing Quad Stretch [Demo] — 30 sec/side
Hamstring Stretch [Demo] — 1 minute
Chest Opener Stretch [Demo] — 1 minute
Cat-Cow Stretch [Demo] — 30 seconds
Child's Pose [Demo] — 1 minute
Box Breathing [Demo] — 1 minute