Wild Circuit Sunday Blast

Date: 19 October 2025

Duration: 45 minutes

Focus: Balanced strength, cardio, and core endurance

Equipment: Bodyweight, dumbbells, kettlebell (all optional)

⚡ Jumpstart Groove Warm-Up

1. Jumping jacks (1 minute) – Video

2. Arm circles (45 seconds) – Video

3. Leg Swings (45 seconds per side) – Video

4. Dynamic Hip Circles (30 seconds per side) – Video

5. Walkouts (1 minute) – Video

💥 Circuit Spirit Main Workout

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

• Kettlebell goblet squats (or bodyweight squats) – Video

• Push-ups – Video

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

• Mountain climbers – Video

• Russian twists (bodyweight or with dumbbell) – Video

🔓 Bonus Blaze Challenge Tier

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

Instructions: 2 rounds, 30 seconds per move, no rest between exercises

• Burpees – Video

• Kettlebell swings (or jump squats) – Video

• Plank Jacks – Video

🚀 Core Pop Finisher

Format: AMRAP (As Many Rounds As Possible) in 5 minutes

• V-Ups (10 reps) – Video

• Bicycle crunches (16 reps) – Video

*Repeat if needed*

🧘 Cool Breeze Recovery

1. Child's pose (1 minute) – Video

2. Standing forward fold (45 seconds) – Video

3. Figure-4 Stretch (30 seconds per side) – Video

4. Cat-cow stretch (30 seconds) – Video

🎯 Focus & Benefits

This routine fires up your whole body with circuits and core, boosting cardio and muscle endurance while keeping things fun and energizing. Ideal for breaking plateaus and building movement confidence.

💡 Pro Tip

On days you feel low on energy, commit to just the warm-up—momentum often follows action! Celebrate small wins and enjoy the process.

🔁 Reminder

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

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