Unstoppable Full-Body Ignite

Warm-Up (6 Minutes)

Intensity: Light to moderate, focus on mobility and raising heart rate

Arm circles (demo) – 1 min
Dynamic Hip Circles (demo) – 30 sec/side
Bear crawl (demo) – 1 min
Bodyweight squat to lateral lunge flow (demo) – 1 min
Jumping jacks (demo) – 1 min
Walkouts (demo) – 1 min

Main Workout (18 Minutes)

Intensity: Moderate to high. Complete 3 rounds. Rest 45 sec between rounds. Equipment: Kettlebell or dumbbells optional for added challenge.

Kettlebell goblet squat (demo) – 12 reps
Push-Up to Side Plank (demo) – 8 reps/side
Kettlebell single-arm row (demo) – 10 reps/side
Bodyweight Skater Hops (demo) – 20 reps (alt. sides)
Kettlebell halos (demo) – 10 reps/side
V-Ups (demo) – 12 reps

Modification: Substitute goblet squat for bodyweight squat; single-arm row for bodyweight row or plank shoulder taps (demo) if no weights.

Finisher (4 Minutes)

Intensity: High. Perform two rounds, 40 seconds work, 20 seconds rest each move.

Kettlebell swing (demo)
Mountain climber twists (demo)

Modification: Swap KB swing for jump squats (demo).

Cooldown (6 Minutes)

Intensity: Low. Hold each stretch 30–60 sec, breathing deeply.

Standing quad stretch (demo)
Hamstring stretch (demo)
Chest opener stretch (demo)
Cat-cow stretch (demo)
Child's pose (demo)

Workout Duration: ~34 minutes

Equipment: Kettlebell or dumbbells optional. All moves have bodyweight modifications.

Goal: Total-body strength, cardio, mobility, and core in one efficient session.