FlowState Full-Body Adventure

Date: 22 June 2025

Duration: 45 minutes

Focus: Energizing full-body strength and cardio

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

⚡ Adventure Ignition Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Leg Swings (30 sec/side) – Video

5. Walkouts (1 min) – Video

💥 Main Circuit: Expedition Quest

Format: Circuit

Instructions: 3 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds

• Kettlebell goblet squats (or bodyweight squats) – Video

• Push-ups – Video

• Mountain climbers – Video

• Dumbbell renegade rows (or plank shoulder taps) – Video

• Bodyweight Skater Hops – Video

🔓 Adventure Bonus: Summit Challenge (Optional, Advanced)

*This section is optional. For those wanting an extra push!*

Instructions: Complete 2 rounds, minimal rest

• Kettlebell swings (or jump squats for bodyweight) – Video

• Plyo lunges – Video

• V-Ups – Video

🚀 Flow Finisher

Format: Core Circuit (Repeat 2x)

• Hollow Body Hold (30 sec) – Video

• Russian twists (dumbbell or bodyweight, 40 sec) – Video

• Plank to downward dog (40 sec) – Video

🧘 Chill Down Oasis

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

2. Hamstring stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This adventure builds total-body strength, boosts heart rate, powers up your core, and leaves you energized. Expect improved coordination, mobility, and a great mood post-workout.

💡 Pro Tip

Let your breath set the pace—inhale deep on each recovery, and exhale with power through every challenge. You’ll feel lighter and more focused every round!

🔁 Reminder

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