Warm-up
Arm Circles & Leg Swings
120 seconds
Gently open up your shoulders and hips, moving with ease.
Cat-Cow Flow
60 seconds
Sync your breath with spinal movement, creating space.
Standing Torso Twists
60 seconds
Keep your hips stable as you gently rotate your upper body.
Main session
HIIT Circuit - Elevate & Flow
3 roundsSquat to Overhead Press (with dumbbells)
40 seconds
Push through your heels as you stand, extending arms with purpose.
Side Lunge with Reach
40 seconds
Send your hips back, keeping your chest open and core engaged.
Plank Jacks (modified if needed)
40 seconds
Maintain a strong plank, gently tapping feet out and in.
HIIT Circuit - Ground & Glide
3 roundsReverse Lunge with Bicep Curl (with dumbbells)
40 seconds
Step back mindfully, keeping your front knee stacked over your ankle.
Renegade Row (with dumbbells, modified on knees if needed)
40 seconds
Keep your hips steady as you draw the weight towards your chest.
High Knees (march or jog)
40 seconds
Lift your knees with energy, swinging your arms naturally.
Cool-down
Quad Stretch
60 seconds
Gently pull your heel towards your glute, feeling the lengthen.
Triceps Stretch
60 seconds
Reach one arm overhead, gently pulling the elbow with the other hand.
Child's Pose
60 seconds
Release tension, allowing your forehead to rest on the mat.
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