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.
Sunday Flow Blast
Sun, 12 April 2026
Duration
45 minutes
Focus
Cardio and flexibility
Equipment
Kettlebell, dumbbells, bodyweight, mat
Equipment
⚡
Warm-Up Waves
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
2 minutes💥
Main Flow
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Kettlebell Swing + Thruster
2
Mountain climbers
3
Push-ups
4
Burpees
5
Optional: Kettlebell alternating reverse lunges
🔓
Optional Challenge Tier
A challenge for advanced users
1
Single-Arm Kettlebell Swing
2
KB Renegade Rows
3
Front rack march
🚀
Flow Finisher
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Jump squats
2
Bodyweight Skater Hops
Repeat if needed
🧘
Cool Down
1
Child's Pose to Thread the Needle
2
Seated forward fold
3
Cat-cow stretch
4
Optional: Tricep stretch
🎯
Focus & Benefits
Improves cardiovascular endurance, increases flexibility, and enhances overall fitness.
Pro Tip: Stay hydrated throughout your workout and listen to your body - rest when needed.
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