TODAY'S
WORKOUT
Flow Fit Fun
Tue, 7 July 2026
45 minutes
Cardio and mobility
Bodyweight, mat
Warm-Up - Cardio Spark
Duration: 8-10 minutes.
Instructions: Move through the warm-up with energy and fun, gradually increasing your heart rate and mobility.
Main Workout - Flow Circuit
Format: 30-minute cardio flow circuit.
Time Cap: 30 minutes.
Instructions: Complete as many quality rounds as possible in 30 minutes. Move steadily, keep form clean, and avoid sprinting the first 5 minutes.
Beginner Level - Start Here
Complete 2 rounds instead of 3. Use bodyweight squats instead of burpees. Step back instead of jumping. Keep effort at 5/10 and stop each set with 2-3 good reps left.
Intermediate / Advanced Options - Turn The Dial Up
Option 1: Add 5 reps to each exercise.
Option 2: Reduce rest time by 30 seconds.
Option 3: Increase the time cap to 35 minutes.
Option 4: Add a weighted option, such as dumbbells or kettlebells, to the exercises.
Optional Challenge Tier - Extra Flow
This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.
Instructions: Complete 2 rounds of the following exercises.
Final Flow - Cool Down
Format: 5-minute easy flow.
Instructions: Move calmly and smoothly, stretching the major muscle groups.
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