Wavefire Strength Flow

Date: 11 January 2026

Duration: 45 minutes

Focus: Full-body strength, core stability, and conditioning

Equipment: Kettlebell, dumbbells, bodyweight, mat

⚡ Sunrise Spark Warm-Up

1. Arm circles (1 minute) – Video

2. Bodyweight squats (1 minute) – Video

3. High knees (1 minute) – Video

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

5. Bodyweight Squat to Lateral Lunge Flow (1 minute) – Video

6. Bear crawl (1 minute) – Video

7. Wall angels (1 minute) – Video

Total: 7 to 8 minutes at easy-moderate intensity

💥 Ocean Drive Main Circuit

Format: Circuit

Instructions: 3 to 4 rounds – 40 seconds work, 20 seconds rest each move – 75 to 90 seconds rest between rounds

• Kettlebell goblet squats – 40 seconds – Video | Bodyweight option: bodyweight squats – Video

• Dumbbell rows (alternating sides or both) – 40 seconds – Video | Bodyweight option: plank to downward dog – Video

• Kettlebell Swings – 40 seconds – Video | Bodyweight option: bodyweight good mornings – Video

• Dumbbell alternating lunges – 40 seconds – Video | Bodyweight option: BW reverse lunge – Video

• Push-Up to Side Plank – 40 seconds – Video | Modification: regular push-ups – Video

• Standing Russian Twist (KB or BW) – 40 seconds – Video | Seated Russian twists (DB) – Video

Total: 22 to 28 minutes including rests, moderate-high intensity

🔓 Wavecrest Advanced Tier

*This section is optional and for advanced users who want extra challenge.*

Instructions: 2 rounds – 30 seconds work, 15 seconds rest between moves – 60 seconds rest between rounds

• KB Renegade Rows – Video | Bodyweight option: Dumbbell renegade rows without push-up – Video

• Single-leg Romanian deadlift (switch sides half-way) – Video | Bodyweight option: Single-Leg Glute Bridge – Video

• Mountain Climber Twists – Video | Modification: standard mountain climbers – Video

Total: 6 to 8 minutes at high intensity if chosen

🚀 Tide Rush Core Finisher

Format: Core circuit – 3 rounds – 30 seconds work, 10 seconds transition

• Bicycle crunches – Video

• Hollow Body Hold – Video

• Side Plank Rotations (switch sides each round) – Video

*Repeat for 3 total rounds – about 6 to 7 minutes of focused core work*

🧘 Sunset Drift Cool-Down

1. Standing quad stretch (30 sec/side) – Video

2. Hamstring stretch (1 minute) – Video

3. Child's pose (1 minute) – Video

4. Thread the needle (30 sec/side) – Video

5. Box Breathing (1 minute) – Video

Tota