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 Sunday
Sun, 3 May 2026
Duration
45 minutes
Focus
Cardio and flexibility
Equipment
Kettlebell, dumbbells, bodyweight, mat
Equipment
⚡
Warm-Up Wave
1
Bodyweight Squat to Lateral Lunge Flow
30 seconds2
Dynamic Inchworm to Spiderman Lunge
30 seconds3
Arm Swing to Squat
30 seconds4
Leg Swings
30 seconds5
High knees
30 seconds🔥
Main Flow Circuit
Format: Circuit
Instructions: 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds
1
Plyo Lunges
3 sets of 12 reps2
Kettlebell Swing + Thruster
3 sets of 12 reps3
Push-ups
3 sets of 12 reps4
Mountain climbers
3 sets of 30 seconds🔓
Optional Challenge Tier
A challenge for advanced users
1
Single-Arm Kettlebell Swing
3 sets of 12 reps per arm2
Front rack march
3 sets of 30 seconds3
Burpees
3 sets of 12 reps🚀
Finisher Blast
Format: Tabata (20 seconds work / 10 seconds rest x 8 rounds)
1
Jump squats
20 seconds work / 10 seconds rest x 8 rounds2
Plank Jacks
20 seconds work / 10 seconds rest x 8 rounds🧘
Cool-Down Flow
1
Child's Pose to Thread the Needle
2
Seated Neck Rolls
3
Cat-Cow Flow
4
Standing Side Bends
🎯
Focus & Benefits
Brief summary - This workout combines cardio and flexibility exercises to improve overall fitness and mobility.
Pro Tip: Listen to your body and rest when needed - it is essential to balance exercise with recovery for optimal results.
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