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, 5 May 2026
Duration
45 minutes
Focus
Full-body cardio and strength
Equipment
Dumbbells, kettlebell, bodyweight, mat
Equipment
⚡
Warm-Up Wave
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
3 minutes3
Leg Swings
2 minutes4
High knees
2 minutes5
Arm circles
1 minute💥
Main Flow
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Plyo Lunges
3 sets of 12 reps2
Push-ups
3 sets of 12 reps3
Rows
3 sets of 12 reps4
Mountain climbers
3 sets of 30 seconds5
Kettlebell Swing + Thruster
3 sets of 12 reps🔓
Challenge Tier
A challenge for advanced users
1
Single-Arm Kettlebell Swing
3 sets of 12 reps per arm2
Deadlifts
3 sets of 12 reps3
Renegade Rows to Push-Up
3 sets of 12 reps🚀
Finisher Blast
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Burpees
as many reps as possible2
Jump squats
as many reps as possibleRepeat if needed
🧘
Cool-Down Flow
1
Box Breathing
3 minutes2
Child's Pose to Thread the Needle
2 minutes3
Wall-Assisted Downward Dog
2 minutes4
Seated forward fold
2 minutes🎯
Focus & Benefits
This workout will help improve your cardiovascular endurance and increase your overall strength.
Pro Tip: Remember to stay hydrated throughout the day and listen to your body - rest when needed.
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