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.
Flow Fusion Blast
Sat, 2 May 2026
Duration
45 minutes
Focus
Cardio and flexibility
Equipment
Kettlebell, dumbbells, bodyweight, mat
Equipment
⚡
Wake Up Warm-Up
1
Bodyweight Squat to Lateral Lunge Flow
3 sets of 30 seconds2
Dynamic Inchworm to Spiderman Lunge
3 sets of 30 seconds3
Leg Swings
3 sets of 30 seconds4
Arm Circles
3 sets of 30 seconds5
Jumping Jacks
3 sets of 30 seconds🔥
Flow Fusion Circuit
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Kettlebell Swing + Thruster
3 sets of 12 reps2
Mountain Climber Twists
3 sets of 12 reps3
Single-Leg Glute Bridge
3 sets of 12 reps per leg4
Push-Ups
3 sets of 12 reps🔓
Optional Challenge Tier
A challenge for advanced users
1
Burpees
3 sets of 12 reps2
Clean + Press
3 sets of 12 reps3
Plank Jacks
3 sets of 60 seconds🚀
Cardio Finisher
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Jump Squats
20 secondsRest (10 seconds)
2
Mountain Climbers
20 secondsRest (10 seconds)
🧘
Cool Down Flow
1
Child's Pose to Thread the Needle
3 sets of 30 seconds2
Seated Forward Fold
3 sets of 30 seconds3
Standing Quad Stretch
3 sets of 30 seconds per leg4
Kneeling Hip Flexor Stretch
3 sets of 30 seconds per leg🎯
Focus & Benefits
This workout focuses on improving cardiovascular endurance and flexibility, while also building strength and power. It is designed to be fun and challenging, with a mix of cardio and strength exercises to keep you engaged and motivated.
Pro Tip: Remember to listen to your body and only do what feels comfortable and safe. It's also important to stay hydrated and fuel your body with a balanced diet to support your fitness goals.
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