Turbo Circuit Spark

Date: 11 November 2025

Duration: 48 minutes

Focus: Full-body tempo, conditioning, and core

Equipment: Bodyweight, kettlebell, dumbbells, mat

⚡ Adventure Warm-Up

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Walkouts (1 minute) – Video

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

5. Bodyweight squat to lateral lunge flow (1 minute) – Video

💥 Main Circuit Quest

Format: Circuit

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

• Kettlebell swings (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Push-ups (40 sec) – Video

• Plank jacks (40 sec) – Video

• Kettlebell deadlift to upright row (40 sec) – Video (Bodyweight alt: Good mornings – Video)

🔓 Extra Spark Challenge

*This section is optional. Label it clearly as advanced.*

Instructions: Perform as a superset, 2 rounds, minimal rest

• Burpees (12 reps) – Video

• KB clean + press (10/side) – Video

• V-Ups (15 reps) – Video

🚀 Lightning Dash Finisher

Format: AMRAP 4 minutes

• Mountain climbers (10 reps) – Video

• Jump squats (10 reps) – Video

*Repeat sequence for 4 minutes*

🧘 Chill Down Voyage

1. Standing quad stretch (45 sec/side) – Video

2. Cat-cow stretch (1 minute) – Video

3. Chest opener stretch (1 minute) – Video

4. Child's pose (1 minute) – Video

🎯 Focus & Benefits

This circuit elevates heart rate, fires up your legs, glutes, chest, and core, and trains coordination and explosiveness. Expect improved stamina, strength, and an epic mood boost.

💡 Pro Tip

Visualize completing each round stronger than the last—your mind powers your body. Celebrate small wins to stay motivated!