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.
Fitness Flow Blast
Tue, 12 May 2026
Duration
45 minutes
Focus
Cardio and strength endurance
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
Lateral Lunge to Reverse Lunge Flow
2 minutes4
Arm Swing to Squat
2 minutes5
Dynamic Hip Circles
2 minutes🔥
Cardio Carnival
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Jumping jacks
40 sec2
Burpees
40 sec3
Mountain climbers
40 sec4
Plank Jacks
40 sec5
Swings
40 sec💪
Strength Surge
A challenge for advanced users
1
Rows
3 sets of 12 reps2
Renegade Rows to Push-Up
3 sets of 12 reps3
Deadlifts
3 sets of 12 reps🚀
Finisher Frenzy
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Jump squats
20 sec2
Burpee to Push-Up
20 secRepeat 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
Standing Side Bends
2 minutes🎯
Focus & Benefits
This workout combines cardio and strength exercises to improve overall fitness and endurance.
Pro Tip: Stay hydrated and listen to your body - rest when needed.
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