Uplift Circuit – Tuesday Boost

Date: 4 November 2025

Duration: 45 minutes

Focus: Full-body energy, coordination, and stamina

Equipment: Bodyweight, kettlebell or dumbbells (optional)

⚡ Invigorate Warm-Up

1. Arm circles (1 min, steady pace) – Video

2. High knees (1 min, light intensity) – Video

3. Bodyweight squats (1 min, smooth and deep) – Video

4. Walkouts (1 min, moderate intensity) – Video

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

💥 Playmaker Circuit

Format: Circuit – 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Kettlebell goblet squats (or bodyweight squats, 40 sec) – Video

• Push-ups (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Dumbbell alternating lunges (or BW reverse lunge, 40 sec) – Video

• Plank to downward dog (40 sec) – Video

🔓 Bonus Burst Level

*This section is optional. For extra challenge, advanced users only!*

Instructions: Complete each exercise back to back, 2 rounds, minimal rest

• Kettlebell swings (30 sec) – Video

• Burpees (30 sec) – Video

• Hollow Body Hold (30 sec) – Video

🚀 Lightning Core Finisher

Format: Core Circuit – 2 rounds, no rest between moves

• V-Ups (30 sec) – Video

• Plank Shoulder Taps (1 min) – Video

*Repeat circuit twice*

🧘 Restore & Reset Cool-Down

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

2. Downward dog (1 min) – Video

3. Child's pose (1 min) – Video

4. Shoulder rolls (1 min) – Video

🎯 Focus & Benefits

This routine delivers a full-body strength and energy boost, improves coordination, elevates heart rate, and leaves you feeling accomplished and refreshed.

💡 Pro Tip

Smile between sets – positive energy fuels strong performance! Celebrate what your body can do, not just the numbers.