Kinetic Flow Circuit

Main Workout

🧽 Soft Tissue Preparation 5'

• Foam roll full back (60 seconds)

• Foam roll IT band (30 seconds per leg)

• Foam roll calves (45 seconds per leg)

• Foam roll hip flexors (45 seconds per side)

• Foam roll lats (30 seconds per side)

🔥 Activation (7 minutes)

• ankle circles – Small to large circles, 30 seconds forward, 30 seconds backward – 60 seconds

• cable twist – Standing tall, gently twist your upper body side to side, keeping hips forward – 60 seconds

• kettlebell swing – Holding onto support, gently swing one leg forward/back for 30s, then side to side for 30s. Switch legs. – 120 seconds

Rest: 30 seconds.

💪 Main Workout (20 minutes)

Tabata Block 1 (8 minutes)

• {{exercise:0699:shoulder tap push-up}}, tap opposite shoulder, keep hips stable – 20 seconds work

• 1. {{exercise:0534:kettlebell goblet squat}}– Hold kettlebell at chest, squat down keeping chest up – 20 seconds work

Perform 8 rounds: 20 seconds work, 10 seconds rest. Alternate between exercises 1 & 2 for a total of 8 sets per exercise.

Rest: 60 seconds.

Tabata Block 2 (8 minutes)

• 20 sec {{exercise:0027:barbell bent over row}} Hinge at hips, back flat

• {{exercise:0438:dumbbell w-press}} 20 seconds work

• 2. {{exercise:2612:jump rope}}– Light skips with good rhythm – 20 seconds work

Perform 8 rounds: 20 seconds work, 10 seconds rest. Alternate between exercises 1 & 2 for a total of 8 sets per exercise.

Rest: 60 seconds.

⚡ Finisher (10 minutes)

• Set a 10-minute clock. Work at a strong sustainable pace and rest only as needed.

• 40 seconds {{exercise:0685:run}}

• 30 seconds {{exercise:high-knees:High Knees}}

• 10 reps {{exercise:0514:jump squat}}

• 40 seconds {{exercise:jumping-jacks:Jumping Jacks}}

🧘 Cool

• Child's Pose – Kneel, smith back shrug, fold torso forward, exercise ball back extension with arms extended – 60 seconds

• Deep Breathing – Lie on back, focus on slow, deep breaths, walking lunge – 60 seconds

chest stretch with exercise ball – Place forearms on doorframe, step through gently – 60 seconds

Instructions

Perform each exercise with controlled form for the specified work interval, then rest for the brief prescribed period. Transition quickly between exercises within each Tabata block to maintain intensity. Remember to listen to your body and adjust the pace as needed. For the Kettlebell Goblin Squat and Dumbbell Bent-Over Row, choose a weight that allows you to complete the 20-second work burst with good form for all 8 sets.

Tips

Form over speed always, especially when starting out. Focus on engaging your core throughout each exercise to protect your back and improve stability. For the jump rope, if you don't have one, perform jumping jacks or high knees as an alternative. Keep your movements fluid and avoid locking out your joints. Hydrate well before, during, and after your workout to support recovery and performance.

Notes