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.
Flowing Free Fitness
Thu, 7 May 2026
Duration
45 minutes
Focus
Cardio and flexibility
Equipment
Dumbbells, kettlebell, bodyweight, mat
Equipment
⚡
Wake Up Warm-Up
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
3 minutes3
Lateral Lunge to Reverse Lunge Flow
3 minutes4
Arm Swing to Squat
3 minutes5
Dynamic Hip Circles
3 minutes🔥
Cardio Blast
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Jumping jacks
40 seconds2
Burpees
40 seconds3
Mountain climbers
40 seconds4
Plank jacks
40 seconds🔓
Optional Challenge Tier
A challenge for advanced users
1
Kettlebell Swing + Thruster
3 sets of 12 reps2
Single-leg Romanian deadlift
3 sets of 12 reps3
KB Renegade Rows
3 sets of 12 reps🚀
Finisher Flow
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Jump squats
20 seconds2
Burpees
20 secondsRepeat if needed
🧘
Cool Down Stretch
1
Child's Pose to Thread the Needle
3 minutes2
Wall-Assisted Downward Dog
3 minutes3
Half-Kneeling Hip Flexor Stretch
3 minutes4
Standing Side Bends
3 minutes🎯
Focus & Benefits
Improves cardiovascular endurance and flexibility while burning calories and building strength.
Pro Tip: Stay hydrated throughout the workout and listen to your body to avoid injury.
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