🌟 Whisper Wind Flow

Date: 4 January 2026

Duration: 45 minutes

Focus: Balanced mobility and light endurance

Equipment: Bodyweight, optional kettlebell

🌊 Gentle Wave Warm-Up

1. Arm circles (1 minute) – Video

2. Leg Swings (30 sec/side) – Video

3. Walking lunges (1 minute) – Video

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

5. Wall angels (1 minute) – Video

🌬️ Breeze Rhythm Circuit

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds

• Kettlebell swings (40 sec) – Video (Alt: Bodyweight good mornings – Video)

• Push-ups (40 sec) – Video

• Bodyweight squats (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Plank shoulder taps (40 sec) – Video

🌟 Optional Breeze Boost

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

Instructions: 2 rounds | 30 sec each, minimal rest

• Burpees (30 sec) – Video

• Single-leg glute bridge (30 sec/side) – Video

• Kettlebell halos (30 sec) – Video

🍃 Zephyr Finisher

Format: AMRAP 5 min

• Jumping jacks – Video

• BW reverse lunge – Video

*Alternate continuously*

🌿 Serene Close Flow

1. Child's pose (1 minute) – Video

2. Standing forward fold (1 minute) – Video

3. Kneeling hip flexor stretch (30 sec/side) – Video

4. Box Breathing (1 minute) – Video

🎯 Focus & Benefits

Enhances full-body mobility, boosts light endurance, promotes recovery and energy flow.

💡 Pro Tip

Focus on smooth breaths to deepen each movement and elevate your inner calm.

🔁 Reminder

*Include this section only if it’s a lighter day.*

Want more intensity? Browse the archive for a strength or power workout.