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Power Circuit

4 min 45 sec6 movesGet Pumped
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Circuit 1

  • Cat-Cow & Side Stretch

    Cat-Cow & Side Stretch

    60s

    How to do it
    1. Come onto all fours with your wrists under your shoulders and your knees under your hips.
    2. Inhale and arch your spine, lifting your chest and tailbone.
    3. Exhale and round your back toward the ceiling.
    4. After a few rounds, look over one shoulder and curl your hip toward your ribs for a gentle side bend.
    5. Return through center, then curve toward the other side.
    6. Keep alternating, breathing into each shape.
  • Kettlebell Swings

    Kettlebell Swings

    30s / 15s

    How to do it
    1. Stand with your feet slightly wider than your hips and a kettlebell on the floor an arm's length in front of you.
    2. Hinge at your hips, grip the kettlebell with both hands, and hike it back between your legs.
    3. Snap your hips forward powerfully to swing the kettlebell up to chest height.
    4. Let the kettlebell float at the top with straight arms while your glutes squeeze.
    5. Let it swing back down as you hinge again, and flow into the next rep.
  • Push-Ups

    Push-Ups

    30s / 15s

    How to do it
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Jump Squats

    Jump Squats

    30s / 15s

    How to do it
    1. Stand with your feet shoulder-width apart, toes pointed slightly out, and your chest tall.
    2. Bend your knees and hips to lower into a squat with your thighs near parallel.
    3. Drive through your feet and jump straight up explosively.
    4. Reach full extension in the air, keeping your torso upright.
    5. Land softly back into the squat and immediately sink into the next rep.
  • Mountain Climbers

    Mountain Climbers

    30s

    How to do it
    1. Start in a high plank with your hands under your shoulders and your body in one straight line.
    2. Brace your core and keep your hips level with your shoulders.
    3. Drive one knee toward your chest without lifting your hips.
    4. Switch quickly, driving the other knee in as the first foot returns.
    5. Keep alternating in a smooth, running rhythm for the interval.
  • Seated Deep Breathing

    Seated Deep Breathing

    60s

    How to do it
    1. Sit tall and comfortably with your hands resting on your thighs and your shoulders relaxed.
    2. Inhale slowly through your nose, letting your belly expand.
    3. Pause gently at the top of the breath.
    4. Exhale slowly and fully, softening your shoulders.
    5. Continue at a calm, unhurried pace.