FlowState Full-Body Adventure

Date: 14 June 2025

Duration: 48 minutes

Focus: Total-body strength, balance, and energy

Equipment: Bodyweight, kettlebell, dumbbells, mat (all optional)

⚡ Dynamic Launchpad

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Leg Swings (1 min) – Video

4. Bodyweight squats (1 min) – Video

5. Walkouts (1 min) – Video

💥 Main Circuit Quest

Format: Circuit

Instructions: 3 rounds | 45 sec work, 20 sec rest | 1 min rest after each round

• Kettlebell goblet squats (alt: bodyweight squats) (45 sec) – Video

• Dumbbell alternating lunges (alt: BW reverse lunge) (45 sec) – Video

• Push-ups (45 sec) – Video

• Kettlebell swings (alt: jump squats) (45 sec) – Video

• Plank shoulder taps (45 sec) – Video

🔓 Power Up Challenge (Optional)

*This section is optional. For advanced warriors craving an extra spark!*

Instructions: 2 rounds | Perform each move for 40 sec, 15 sec rest

• Burpee to Push-Up (10 reps or 40 sec) – Video

• Dumbbell renegade rows (alt: KB Renegade Rows or plank shoulder taps) – Video

• V-Ups (40 sec) – Video

🚀 Joy Sprint Finisher

Format: AMRAP (as many rounds as possible in 5 min)

• Jumping jacks (20 reps) – Video

• Mountain climbers (20 reps/side) – Video

*Repeat circuit until 5 minutes are up*

🧘 Flow Down Recovery

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

2. Cat-cow stretch (1 min) – Video

3. Child's pose (1 min) – Video

4. Chest opener stretch (1 min) – Video

🎯 Focus & Benefits

This upbeat routine builds full-body strength and stamina, enhances coordination, and powers up your energy for the weekend. Each section targets major muscle groups, encourages balance, and boosts your overall conditioning.

💡 Pro Tip

Consistency beats intensity every time. Show up today, even if your energy is lower—progress is made with every rep and every round!

🔁 Reminder

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