Wildfire Circuit Express

Date: 16 October 2025

Duration: 45 minutes

Focus: Cardio, full-body strength, and core resilience

Equipment: Bodyweight, optional dumbbells, optional kettlebell, mat

⚡ Spark Starter Warm-Up

1. Arm circles (1 minute, light intensity) – Video

2. High knees (1 minute, moderate intensity) – Video

3. Leg swings (1 minute, dynamic) – Video

4. Bodyweight squats (1 minute, steady pace) – Video

5. Walkouts (1 minute, steady) – Video

💥 Wild Circuit Blaze

Format: Circuit – 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds

• Push-ups (40 sec, strength) – Video

• Kettlebell swings (40 sec, power) – Video (or Jump squats: Video for bodyweight only)

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

• Mountain climbers (40 sec, cardio/core) – Video

• Russian twists (40 sec, core) – Video (with or without dumbbell)

🔓 Inferno Challenge Tier

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

Instructions: 2 rounds, as little rest as possible

• Burpees (12 reps) – Video

• KB Clean + Press (10 reps/side) – Video (or Push-up to Side Plank: Video for bodyweight only)

• V-Ups (15 reps) – Video

🚀 Blaze-Out Finisher

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

• Plank jacks (20 reps) – Video

• Hollow body hold (30 seconds) – Video

*Repeat if needed*

🧘 Ember Ease Cool-Down

1. Standing quad stretch (1 min/side) – Video

2. Chest opener stretch (1 min) – Video

3. Downward dog (1 min) – Video

4. Seated forward fold (1 min) – Video

🎯 Focus & Benefits

This circuit combines full-body power, muscle endurance, and heart-pumping cardio with core moves for a strong, balanced physique. It torches calories, builds resilience, and keeps your mind and body sharp.

💡 Pro Tip

Embrace the energy – focus on your breath during each set and use transitions as a mindful reset. Consistency beats perfection every time.

🔁 Reminder

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