TODAY'S
WORKOUT
Sunday Flow Fun
Sun, 28 June 2026
40 minutes
Recovery and mobility
Bodyweight and mat
Warm-Up - Morning Movement
Duration: 8 minutes.
Instructions: Move through each exercise slowly and controlled, focusing on mobility and activation.
Main Workout - Flow and Cardio
Format: AMRAP.
Time Cap: 20 minutes.
Instructions: Move through each exercise with purpose, focusing on flow and cardio.
Beginner Level - Start Here
Complete 2 rounds instead of 4. Use bodyweight squats instead of burpees. Step back instead of jumping. Keep effort at 6/10 and stop each set with 2-3 good reps left.
Intermediate / Advanced Options - Turn The Dial Up
Option 1: Add 2 more rounds.
Option 2: Increase reps by 5.
Option 3: Decrease rest time by 30 seconds.
Optional Challenge Tier - Extra Flow
This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.
Instructions: Move through each exercise with control and flow.
Finisher - Final Flow
Format: 5-minute flow.
Instructions: Move through each exercise with control and flow.
Cool-Down - Relaxation Time
Duration: 5 minutes.
Instructions: Focus on deep breathing and relaxation.
+Free Nutrition Guide