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.
Joyful Fitness Flow
Sat, 18 April 2026
Duration
45 minutes
Focus
Cardio and flexibility
Equipment
Kettlebell, dumbbells, bodyweight, mat
Equipment
⚡
Warm-Up Wave
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
3 minutes3
Leg Swings
2 minutes4
High knees
2 minutes5
Arm circles (optional)
2 minutes💥
Main Flow
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Kettlebell Swing + Thruster
3 sets of 12 reps2
Push-ups
3 sets of 12 reps3
Mountain climbers
3 sets of 30 sec4
Burpees
3 sets of 12 reps5
Plank Jacks (optional)
3 sets of 30 sec🔓
Optional Challenge Tier
A challenge for advanced users
1
Front rack march
3 sets of 12 reps2
Rows
3 sets of 12 reps3
Single-leg Romanian deadlift
3 sets of 12 reps🚀
Finisher Blast
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Jump squats
8 rounds2
Bodyweight Skater Hops
8 roundsRepeat if needed
🧘
Cool-Down Flow
1
Box Breathing
3 minutes2
Child's Pose to Thread the Needle
3 minutes3
Standing Side Bends
3 minutes4
Seated Neck Rolls (optional)
2 minutes🎯
Focus & Benefits
Builds endurance and boosts mood through fun and challenging exercises.
Pro Tip: Listen to your body and rest when needed, but also challenge yourself to push beyond your limits.
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