TODAY'S
WORKOUT
All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.
🌟 Cascade Joy Flow
Sun, 22 March 2026
Duration
45 min
Equipment
Bodyweight
Equipment
⚡
Sunrise Flow Warm-Up
1
1. Arm circles (1 min)
Video2
2. Leg Swings (30 sec/side)
Video3
3. Walking lunges (1 min)
Video4
4. Dynamic Hip Circles (30 sec/side)
Video5
5. Bear Crawl → Crab Walk (1 min forward/backward)
Video💥
Harmony Flow Circuit
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
• Bodyweight Squat to Lateral Lunge Flow (40 sec)
Video2
• Push-ups (40 sec)
Video3
• BW reverse lunge (40 sec/side)
Video4
• Mountain climbers (40 sec)
Video5
• Plank Shoulder Taps (40 sec)
Video🔓
Optional Peak Flow Tier
This section is optional. Label it clearly as advanced.
Instructions: 2 rounds | 30 sec each | minimal rest
1
• Plyo Lunges (30 sec)
Video2
• Push-Up to Side Plank (30 sec/side)
Video3
• Side Plank Rotations (30 sec/side)
Video🚀
Blissful Finisher
Format: AMRAP 5 min
1
• Burpees (20 sec)
Video2
• Jumping jacks (20 sec)
VideoRepeat as many rounds as possible
🧘
Gentle River Cool-Down
1
1. Child's pose (1 min)
Video2
2. Standing forward fold (1 min)
Video3
3. Kneeling hip flexor stretch (30 sec/side)
Video4
4. Cat-Cow Flow (1 min)
Video🎯
Focus & Benefits
Enhances full-body mobility, builds balanced strength, promotes recovery and joyful movement flow.
Pro Tip: Breathe deeply into each movement – let your body flow like water over rocks for effortless power.
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