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.
FlowState Full-Body Adventure
Sat, 14 June 2025
Duration
48 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Dynamic Launchpad
1
1. Arm circles (1 min)
Video2
2. High knees (1 min)
Video3
3. Leg Swings (1 min)
Video4
4. Bodyweight squats (1 min)
Video5
5. Walkouts (1 min)
Video💥
Main Circuit Quest
Format: Circuit
Instructions: 3 rounds | 45 sec work, 20 sec rest | 1 min rest after each round
1
• Kettlebell goblet squats (alt: bodyweight squats) (45 sec)
Video2
• Dumbbell alternating lunges (alt: BW reverse lunge) (45 sec)
Video3
• Push-ups (45 sec)
Video4
• Kettlebell swings (alt: jump squats) (45 sec)
Video5
• Plank shoulder taps (45 sec)
Video🔓
Power Up Challenge
Optional
This section is optional. For advanced warriors craving an extra spark!
Instructions: 2 rounds | Perform each move for 40 sec, 15 sec rest
1
• Burpee to Push-Up (10 reps or 40 sec)
Video2
• Dumbbell renegade rows (alt: KB Renegade Rows or plank shoulder taps)
Video3
• V-Ups (40 sec)
Video🚀
Joy Sprint Finisher
Format: AMRAP (as many rounds as possible in 5 min)
1
• Jumping jacks (20 reps)
Video2
• Mountain climbers (20 reps/side)
VideoRepeat circuit until 5 minutes are up
🧘
Flow Down Recovery
1
1. Standing quad stretch (1 min/side)
Video2
2. Cat-cow stretch (1 min)
Video3
3. Child's pose (1 min)
Video4
4. Chest opener stretch (1 min)
Video🎯
Focus & Benefits
This upbeat routine builds full-body strength and stamina, enhances coordination, and powers up your energy for the weekend. Each section targets major muscle groups, encourages balance, and boosts your overall conditioning.
Pro Tip: Consistency beats intensity every time. Show up today, even if your energy is lower—progress is made with every rep and every round!
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