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: Saturday Strength Circuit

Sat, 21 June 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

Equipment
⚡

Activate & Mobilize Flow

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Lateral lunges (30 sec/side)
Video
4
4. Dynamic hip circles (30 sec/side)
Video
5
5. Walkouts (1 min)
Video
💥

Strength Quest Circuit

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
• Kettlebell goblet squats
Video
2
• Push-ups
Video
3
• Dumbbell alternating lunges
Video
4
• Mountain climbers
Video
5
• Dumbbell rows
Video
🔓

Hero’s Bonus Tier

Optional

This section is optional. Go for it if you want an extra challenge!

Instructions: 2 rounds | 45 sec work, 15 sec rest

1
• Kettlebell clean + press (10/side)
Video
2
• Burpees
Video
3
• Hollow Body Hold (30 sec)
Video
🚀

Lightning Core Finisher

Format: 2 rounds | 30 sec each, minimal rest

1
• Russian twists (bodyweight or dumbbell)
Video
2
• Plank shoulder taps
Video

Repeat once

🧘

Cool-Down Flow

1
1. Downward dog (30 sec)
Video
2
2. Standing forward fold (1 min)
Video
3
3. Standing quad stretch (30 sec/side)
Video
4
4. Child's pose (1 min)
Video
🎯

Focus & Benefits

This flow-driven session builds functional strength, balance, and endurance, with a strong emphasis on movement quality and core stability. Expect to boost total-body power, coordination, and postural resilience—all while keeping things dynamic and energizing.

Pro Tip: Progress isn't just about moving more weight—notice how your form, energy, and confidence improve week to week. Celebrate the journey as much as the results!

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