Kinetic Flow Circuit

Main Workout

🧽 Soft Tissue Preparation 5'

Foam roll quads, hamstrings, glutes, and upper back for 30 seconds each side.

🔥 Activation

• {{exercise:forearm-plank:Forearm Plank}}

• {{exercise:glute-bridge:Glute Bridge}}

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

💪 Main Workout (CIRCUIT 30')

Complete 3 rounds of the following circuit with 60 seconds rest between rounds:

• {{exercise:0413:dumbbell squat}}

• {{exercise:0061:barbell lying triceps extension}}

• {{exercise:0289:dumbbell bench press}}

• {{exercise:0630:mountain climber}}

⚡ Finisher (For Time)

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

• {{exercise:butt-kicks-cardio:Butt Kicks}}

🧘 Cool Down

• {{exercise:1511:hamstring stretch}}

• {{exercise:1713:assisted prone lying quads stretch}}

• {{exercise:cat-cow-stretch:Cat-Cow Stretch}}

Instructions

For the main workout, perform all exercises in the circuit consecutively with minimal rest between exercises. Rest for 60 seconds after completing one full round of the circuit. Repeat for 3 rounds total.

The finisher should be completed as quickly as possible. Focus on maintaining good form despite the increased pace.

Tips

Remember to choose challenging but manageable weights for the dumbbell exercises – you should be able to complete all reps with good form.

Listen to your body and take extra rest if needed. Form over speed is crucial, especially as a beginner.

Stay hydrated throughout your workout by sipping water.