Vortex Pulse Circuit

Date: 12 August 2025

Duration: 46 minutes

Focus: Full-body strength and conditioning with core stability

Equipment: Bodyweight, kettlebell, dumbbells, mat

⚡ RAMP-UP – VITAL SPARK

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

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

4. Bodyweight squats (1 minute) – Video

5. Lateral lunges (30 sec per side) – Video

6. Walkouts (1 minute) – Video

7. Wall angels (1 minute) – Video

Duration: 8 minutes total

💥 MAIN WORKOUT – FLOW ENGINE

Format: Circuit

Instructions: 3 rounds – 40 sec work, 20 sec rest, move station to station, 60 sec rest between rounds

• Kettlebell goblet squats (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell renegade rows (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

• Hollow Body Hold (40 sec) – Video

Optional swap: Kettlebell deadlifts (40 sec) – Video

Duration: 22 minutes including rests

🔓 ADVANCED TIER – SURGE MODE

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

Instructions: EMOM 8 – alternate minutes for 8 minutes total

• Minute 1: Kettlebell clean + press 5 per side – Video

• Minute 2: V-Ups 12 to 15 reps – Video

Bodyweight alternatives: Minute 1 do BW reverse lunge 10 per side – Video

🚀 FINISHER – TEMPO BLITZ

Format: Tabata – 8 rounds of 20 sec on, 10 sec off (4 minutes)

• Mountain climbers – Video

• Plank Jacks – Video

*Repeat if needed*

🧘 COOL-DOWN – RESET FLOW

1. Downward dog (45 seconds) – Video

2. Half-Kneeling Hip Flexor Stretch (1 min per side) – Video

3. Figure-4 Stretch (45 sec per side) – Video

4. Chest opener stretch (1 minute) – Video

Duration: 6 to 8 minutes

🎯 Focus & Benefits

Builds lower body strength, pull and push balance, and core endurance while elevating heart rate for conditioning. The circuit’s push-pull-legs-core flow promotes muscular symmetry and stamina, with the finisher sharpening agility and bracing under fatigue.

💡 Pro Tip

Breathe on purpose: exhale through the effort and own the pause between reps. Quality reps under control beat rushed volume for strength, safety, and results.