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: Sunday Strength & Balance
Sun, 8 June 2025
Duration
45 min
Equipment
Dumbbell, Bodyweight
Equipment
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Flow-Ready Warm-Up
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)
Videoβ‘
Adventure Circuit
Format: 3 rounds | 45 sec work, 15 sec rest per move | 1 min rest between rounds
1
β’ Dumbbell Alternating Lunges (45 sec)
Video2
β’ Push-Ups (45 sec)
Video3
β’ Plank Shoulder Taps (45 sec)
Video4
β’ Bodyweight Skater Hops (45 sec)
Video5
β’ Hollow Body Hold (45 sec)
Videoπ
Bonus Power-Up Tier
Advanced
This section is optional. For advanced users who want an extra challenge.
Instructions: Complete 2 sets, minimal rest
1
β’ Burpee to Push-Up (10 reps)
Video2
β’ Dumbbell Thrusters (12 reps)
Video3
β’ Mountain Climber Twists (45 sec)
Videoπ
Flow Finisher
Format: 4 minutes Tabata
1
β’ Plank Jacks
Video2
β’ V-Ups
VideoAlternate each move for all 8 intervals
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Recovery Cool-Down
1
1. Standing Quad Stretch (1 min/side)
Video2
2. Hamstring Stretch (1 min)
Video3
3. Child's Pose (1 min)
Video4
4. Cat-Cow Flow (1 min)
Videoπ―
Focus & Benefits
This workout delivers a total-body reset, improving mobility, building strength, and enhancing core and joint stability. The flow-based format boosts coordination and keeps your training fun but effective.
Pro Tip: Approach each round as a chance to refine your formβnot just to go faster! Your Sunday reset is about control, balance, and consistency. Let your breath set the pace and finish stronger than you started.
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