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 Wave: Sunday Strong Circuit
Sun, 29 June 2025
Duration
45 min
Equipment
Dumbbell, Bodyweight
Equipment
⚡
Warm-Up: Energy Builder Flow
1
1. Arm circles (1 min)
Video2
2. Bodyweight squats (1 min)
Video3
3. High knees (1 min)
Video4
4. Leg swings (1 min)
Video5
5. Walkouts (1 min)
Video💥
Main Circuit: Flow Surge Sequence
Format: 3 rounds
1
• Dumbbell thrusters (40 sec)
Video2
• Push-Ups (40 sec)
Video3
• Dumbbell alternating lunges (40 sec)
Video4
• Plank Jacks (40 sec)
Video5
• Russian twists (40 sec)
Video🔓
Challenge Tier: Sunday Surge
Optional
This section is optional. For advanced users only.
Instructions: Complete the following with minimal rest, 2 rounds
1
• Dumbbell renegade rows (12 reps total)
Video2
• Burpees (12 reps)
Video3
• V-Ups (12 reps)
Video🚀
Finisher: Flow Core Blast
Format: AMRAP (As Many Rounds As Possible) in 5 minutes
1
• Hollow Body Hold (30 sec)
Video2
• Bicycle crunches (20 reps)
VideoRepeat if needed
🧘
Cool-Down: Restore & Unwind
1
1. Downward dog (30 sec)
Video2
2. Child's pose (1 min)
Video3
3. Standing quad stretch (1 min)
Video4
4. Seated forward fold (1 min)
Video🎯
Focus & Benefits
This session builds total-body strength, hones muscular endurance, and activates your core. Every section is designed to boost energy and help you feel strong, balanced, and ready for anything.
Pro Tip: Focus on your breath during every move – it drives power, helps you recover faster, and keeps energy steady from start to finish.
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