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.

Fit Flow Fun

Tue, 7 April 2026

Duration

45 minutes

Focus

Cardio and strength endurance

Equipment

Kettlebell, dumbbells, bodyweight, mat

Equipment
⚡

Warm-Up Waves

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
2 minutes
3
Arm Swing to Squat
2 minutes
4
Leg Swings
2 minutes
5
High knees
2 minutes
💥

Main Flow Workout

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
Kettlebell Swing + Thruster
3 sets of 12 reps
2
Push-Up to Side Plank
3 sets of 12 reps
3
Rows
3 sets of 12 reps
4
Plank Jacks
3 sets of 40 sec
5
Mountain climbers
3 sets of 40 sec
🔓

Optional Challenge Tier

A challenge for advanced users

1
Single-Arm Kettlebell Swing
3 sets of 12 reps
2
Single-Leg Glute Bridge
3 sets of 12 reps
3
Burpees
3 sets of 12 reps
🚀

Finisher Blast

Format: Tabata (20 sec work / 10 sec rest x 8 rounds)

1
Jump squats
8 rounds
2
Plank Shoulder Taps
8 rounds

Repeat if needed

🧘

Cool-Down Flow

1
Seated forward fold
2
Standing Side Bends
3
Cat-Cow Flow
4
Seated Neck Rolls
🎯

Focus & Benefits

Brief summary: This workout focuses on building strength and endurance through a variety of exercises and flows, improving overall fitness and well-being.

Pro Tip: Stay hydrated throughout your workout and listen to your body - rest when needed and have fun with the flow.

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